Library / Core
All Fours Quad Stretch
Bodyweight · Mobility · Isolation
Core GlutesHamstrings Joint friendly
Default prescription & biomechanics
- Primary muscles
- Core
- Secondary muscles
- Glutes, Hamstrings
- Equipment
- Bodyweight
- Movement pattern
- Mobility (Static force)
- Difficulty
- Beginner
- Working rep range
- 30-60 sec per set
- Between-set interval
- 45 seconds rest
Step-by-step coaching cues
- Start on your hands and knees, in an all-fours position.
- Bring one foot forward, placing it flat on the floor in front of you.
- Gently lean your hips forward, feeling the stretch in the quadriceps of your back leg.
- Hold the stretch for the recommended time, then switch legs.
- PT Cue: Keep your back straight and core engaged.
Joint & safety considerations
No specific joint contraindications are flagged for All Fours Quad Stretch. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Cobra Yoga Pose | Same movement pattern | Bodyweight |
| Hamstring Stretch | Same movement pattern | Bodyweight |
| Kneeling Hip Flexor Stretch | Same movement pattern | Bodyweight |
| Lying Crossover Stretch | Same movement pattern | Bodyweight |
| Quadriceps Lying Stretch | Same movement pattern | Bodyweight |
| Seated Forward Bend Yoga Pose | Same movement pattern | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.