All Fours Squad Stretch
All Fours Squad Stretch is built for your first months of training, using pure bodyweight leverage to deliver legs that drive out of the hole.
How to do All Fours Squad Stretch
- Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
- Extend one leg straight back, keeping your knee bent and your foot flexed.
- Slowly lower your hips towards the ground, feeling a stretch in your quads.
- Hold this position for 20-30 seconds.
- Switch legs and repeat the stretch on the other side.
All Fours Squad Stretch Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.
Common All Fours Squad Stretch Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Raising the hips first so the load shifts to the lower back
Lead out of the bottom with the chest so hips and shoulders rise together.
Easier and Harder Than All Fours Squad Stretch
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All Fours Squad Stretch — Frequently Asked Questions
How do you do the All Fours Squad Stretch?
Start on all fours with your hands directly under your shoulders and your knees directly under your hips. Extend one leg straight back, keeping your knee bent and your foot flexed. Slowly lower your hips towards the ground, feeling a stretch in your quads. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the All Fours Squad Stretch work?
The All Fours Squad Stretch primarily targets the quads. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the All Fours Squad Stretch should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the All Fours Squad Stretch good for beginners?
Yes. The All Fours Squad Stretch is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the All Fours Squad Stretch?
Try the Assisted Prone Lying Quads Stretch, Intermediate Hip Flexor And Quad Stretch or the Barbell Bench Squat. Each trains the quads with a similar movement pattern, so you can swap based on the equipment you have available.
