Bodyweight
All Fours Squad Stretch
Quads · Upper Legs
Intermediate6
Demonstration
BeginnerIsolationBodyweight
Assisted Prone Lying Quads Stretch
Quads · Upper Legs
3
sets
12–15
reps
45s
Rest time
~6
Calories / set
Instructions
- 1
Lie face down on the ground with your legs extended.
- 2
Bend your left knee and reach back with your left hand to grab your left foot or ankle.
- 3
Gently pull your left foot towards your glutes, feeling a stretch in your left quad.
- 4
Hold the stretch for 20-30 seconds, then release.
- 5
Repeat with your right leg.
Muscles worked
Primary
Quads
hamstrings
Secondary
hamstringsglutes
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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