Exercise
ALL FOURS QUAD STRETCH
Stand
Squat
Form cues
Engage your core to maintain balance on three points of contact
Keep the knee of the stretching leg pointing toward the floor — do not let it raise up
Pull the heel gently toward the glutes without forcing the range
Keep your hips level and avoid rotating them to the side
Breathe steadily through the stretch rather than holding your breath
Instructions
Step-by-step technique
Start on all fours on a mat with hands under shoulders and knees under hips.
Shift your weight to one side and reach back with the hand on the same side as the leg you will stretch.
Grasp the ankle of that leg and gently pull the heel toward your glutes.
Hold this position for 15–30 seconds, feeling the stretch through the front of the thigh.
Release the ankle, return the hand to the floor, and switch sides.
Repeat for the desired number of holds on each leg.