All Fours Squat Stretch

Muscles worked

Setup

1. Start on all fours with your hands directly under your shoulders and knees under your hips.
2. Engage your core to maintain a neutral spine and prevent your lower back from arching.
3. Shift your weight onto your left knee and both hands to prepare for the movement.

How to do it

1. Reach back with your right hand and grasp your right foot or ankle.
2. Exhale as you gently pull your heel toward your glutes until you feel a deep stretch in the front of your thigh.
3. Hold the position for 20-30 seconds while maintaining deep, rhythmic breathing.
4. Slowly release the foot back to the floor and repeat the process on the opposite side.

Form checklist

• Keep your hips square and facing the floor throughout the stretch.
• Avoid letting your lower back sag or arch excessively.
• Keep your supporting arm stable and your shoulder pushed away from your ear.
• Ensure the knee of the stretching leg stays in line with your hip, not flared out to the side.

Pro tips

• Squeeze the glute of the stretching leg to drive the hip into extension, which intensifies the stretch on the hip flexors.
• Think about 'tucking' your tailbone slightly to ensure the stretch stays in the muscle belly rather than the lower back.

Make it harder

• Place the knee of the stretching leg on a small elevation, like a yoga block, to increase the degree of hip extension.
• Perform a 'contract-relax' technique by pushing your foot into your hand for 5 seconds before pulling it deeper into the stretch.

Frequently asked

What muscles does the all fours squat stretch work?

The all fours squat stretch primarily targets the quadriceps, and also works the glutes, hamstrings, and obliques as secondary muscles.

What equipment do you need for the all fours squat stretch?

The all fours squat stretch requires no equipment — just your body weight.

Is the all fours squat stretch good for beginners?

Yes. The all fours squat stretch is a beginner-friendly movement and a strong foundation to build on.

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