All Fours Squad Stretch Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Body weight
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Adductor Magnus, Gluteus Maximus, Hamstrings, Iliopsoas
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Squad Stretch
Visualised Target Muscle Groups
Front
Back
How to: All Fours Squad Stretch
- Start on all fours with your hands directly under your shoulders and knees under your hips.
- Slowly extend one leg out to the side, keeping it straight.
- Lower your pelvis towards the floor while keeping your spine neutral.
- Hold the position and breathe deeply, feeling the stretch in your thigh and hip area.
- Return to the starting position and repeat on the other side.
Common Mistakes
- Not maintaining a neutral spine.
- Rushing the stretch without proper breathing.
- Forgetting to engage the core muscles.
Modifications
- Perform the stretch seated if kneeling is uncomfortable.
- Use a cushion under your knees for added comfort.
Tips
- Keep your back straight during the stretch.
- Breathe deeply and evenly to enhance relaxation.
- Hold the stretch for a significant amount of time for better flexibility.
All Fours Squad Stretch Alternatives
Tags
thighs
stretching
flexibility
quadriceps
hamstrings
bodyweight
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