Exercise guide · Beginner · Stretch

All Fours Squad Stretch: How to Do It & Muscles Worked

The all fours squad stretch is a bodyweight exercise that targets the quadriceps, with secondary emphasis on the hamstrings and glutes. It is performed on all fours, extending one leg back and lowering the hips to stretch the quads.

Primary muscles
Quads
Secondary muscles
Hamstrings , Glutes
Equipment
Body Weight
Level · type
Beginner · Stretch
Demonstration of the all fours squad stretch
Front view: muscles worked by the all fours squad stretch. Primary: quads. Secondary: hamstrings and glutes.
Back view: muscles worked by the all fours squad stretch. Primary: quads. Secondary: hamstrings and glutes.
Primary Secondary

How to do the all fours squad stretch

  1. Step 1: Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
  2. Step 2: Extend one leg straight back, keeping your knee bent and your foot flexed.
  3. Step 3: Slowly lower your hips towards the ground, feeling a stretch in your quads.
  4. Step 4: Hold this position for 20-30 seconds.
  5. Step 5: Switch legs and repeat the stretch on the other side.

All Fours Squad Stretch alternatives

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Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.