Legs · Bodyweight
All Fours Squad Stretch
How to do the all fours squad 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
- time
- Movement
- Isometric
- Mechanic
- Isolation
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 with steady breathing, then switch sides.
- 1Feel the front of your thigh lengthen as you pull your heel toward your
- 2glute
- 3Keep your hips square and press them forward to stretch the quad and hip flexor
- 4Move slowly into position and breathe so the stretch settles in
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 if the position feels sharp
Muscles worked
The all fours squad stretch mainly works the quads, with the hip flexors assisting.
- QuadsPrimary
- Hip FlexorsSupport
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
Kovo programs the all fours squad 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 June 2026.