All Fours Quad Stretch
On all fours, one hand reaches back for the same-side foot and draws the heel toward the buttock, balancing on one hand and one knee.
How to do it
Setup
On hands and knees, hands under the shoulders, knees under the hips.
Steps
- Bend one knee and reach back with the same-side hand for the foot.
- Draw the heel toward the buttock as the knee lifts off the floor.
- Hold and breathe, then switch sides.
Common mistakes
Hips tipping toward the lifted leg: keep them square to the floor. Lower back sagging as the thigh rises: brace the belly and lift only a little. Supporting elbow bent and wobbly: press the floor away with a long arm.
Breathing
Slow and even through the hold.
