All Fours Quad Stretch

What it is

This bodyweight stretch effectively targets your quadriceps, the large muscles on the front of your thigh. It also provides a beneficial stretch for your hip flexors. You perform this movement from an all-fours position, holding one foot to deepen the stretch.

Technique tips

• Keep your knee pointing straight back to isolate the quad.
• Gently pull your heel towards your glutes for a deeper sensation.
• Push your hips forward and down to intensify the hip flexor stretch.
• Maintain a neutral spine; avoid arching your lower back.
• Breathe slowly and deeply through the duration of the hold.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.