How to do the All Fours Squad Stretch
All Fours Squad Stretch is a beginner multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using bodyweight, it falls under the flexibility category. Secondary muscles engaged include Hamstrings and Glutes.
All Fours Squad Stretch demonstration · © GymiaFit
All Fours Squad Stretch at a glance
- Primary muscles
- Quads
- Secondary muscles
- Hamstrings, Glutes
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
All Fours Squad Stretch step by step
- 1Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
- 2Extend one leg straight back, keeping your knee bent and your foot flexed.
- 3Slowly lower your hips towards the ground, feeling a stretch in your quads.
- 4Hold this position for 20-30 seconds.
- 5Switch legs and repeat the stretch on the other side.
All Fours Squad Stretch — questions
What muscles does the All Fours Squad Stretch work?
The All Fours Squad Stretch primarily targets the Quads. It also recruits the Hamstrings, Glutes as secondary movers.
What equipment do I need for the All Fours Squad Stretch?
None — the All Fours Squad Stretch uses your bodyweight only, so it works at home with nothing but floor space.
Is the All Fours Squad Stretch suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the All Fours Squad Stretch?
Backward Jump, Balance Board, Chair Leg Extended Stretch train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the All Fours Squad Stretch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.