Legs · Bodyweight
All Fours Quad Stretch
How to do the all fours quad stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Timed hold
- Movement
- Extension
- Mechanic
- Mobility
How to do it
Start on your hands and knees, then bend one knee and reach back to hold your foot or ankle. Gently draw your heel toward your glute while keeping your hips square and pressing them slightly forward. Hold the stretch with steady breathing, then switch sides.
- 1Feel the front of your thigh lengthen as you pull your heel toward your glute
- 2Keep your hips square and gently press them forward to add a stretch through your quad and hip flexor
- 3Move slowly into the position and breathe so the stretch settles in rather than forcing it
Common mistakes
- Don't yank your foot into position or twist through your lower back
- Avoid letting the stretching knee flare far out to the side
- Don't push into knee pain; ease off the range if the position feels sharp or pinchy
Muscles worked
The all fours quad stretch mainly works the quads, with the hip flexors assisting.
- QuadsPrimary
- Hip FlexorsSupport
- Upper AbsMinor
- GlutesMinor
Kovo programs the all fours quad stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed April 2026.