All Fours Quad Stretch

How to perform

1. 01Start off on your hands and knees, then lift your leg off the floor and hold the foot with your hand.
2. 02Use your hand to hold the foot or ankle, keeping the knee fully flexed, stretching the quadriceps and hip flexors.
3. 03Focus on extending your hips, thrusting them towards the floor. Hold for 10-20 seconds and then switch sides.

Form cues

• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Bouncing into the stretch instead of holding it.