Bodyweight
All Fours Squad Stretch
Quads · Upper Legs
Intermediate6
Demonstration
IntermediateIsolationBodyweight
Quick Feet V. 2
Quads · Upper Legs
3
sets
10–12
reps
1m
Rest time
~6
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart and your arms by your sides.
- 2
Begin by rapidly moving your feet up and down, as if you were running in place.
- 3
Keep your movements quick and light, focusing on staying on the balls of your feet.
- 4
Continue for the desired duration or number of repetitions.
Muscles worked
Primary
Quads
calves
Secondary
calveshamstrings
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.
Related exercises
Bodyweight
Assisted Prone Lying Quads Stretch
Quads · Upper Legs
Beginner6
Bodyweight
Backward Jump
Quads · Upper Legs
Intermediate6
Bodyweight
Balance Board
Quads · Upper Legs
Intermediate6
Resistance band
Band One Arm Single Leg Split Squat
Quads · Upper Legs
Beginner9
Resistance band
Band Single Leg Split Squat
Quads · Upper Legs
Beginner9
Barbell
Barbell Bench Front Squat
Quads · Upper Legs
Advanced12
Barbell
Barbell Bench Squat
Quads · Upper Legs
Advanced12
Alternatives
Resistance band
Band One Arm Single Leg Split Squat
Quads · Upper Legs
Beginner9
Resistance band
Band Single Leg Split Squat
Quads · Upper Legs
Beginner9
Barbell
Barbell Bench Front Squat
Quads · Upper Legs
Advanced12
Barbell
Barbell Bench Squat
Quads · Upper Legs
Advanced12
Barbell
Barbell Clean And Press
Quads · Upper Legs
Advanced12
Barbell
Barbell One Leg Squat
Quads · Upper Legs
Advanced12