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All Fours Squad Stretch

All Fours Squad Stretch

The All Fours Squad Stretch is a dynamic exercise that targets multiple muscle groups in your body, providing an effective stretch and promoting mobility. This exercise is particularly beneficial for improving the flexibility of your hips, quadriceps, hamstrings, and shoulders. It is a challenging movement that engages your core muscles and helps to enhance overall body stability. To perform the All Fours Squad Stretch, you start by getting down on all fours with your hands directly under your shoulders and your knees under your hips. Then, step your feet back one at a time until your legs are extended straight, and your body resembles an inverted "V" shape. Engage your core to maintain a stable and neutral spine throughout the exercise. Next, slowly lower your knees back down to the ground while maintaining a straight back. Allow your hips to sink towards your heels, and gently stretch your arms out in front of you, keeping them shoulder-width apart. You should feel a comfortable stretch in your quadriceps and hips. Hold this position for a few deep breaths, allowing your body to relax into the stretch. Focus on keeping your breathing steady and controlled. If you find it challenging to maintain the stretch, you can modify it by placing a cushion or folded towel under your knees for added support. Incorporating the All Fours Squad Stretch into your regular workout routine can help to improve your overall flexibility and range of motion, reducing the risk of muscular imbalances and injury. Remember to warm up before attempting any exercises and to listen to your body, adjusting as needed.


  • Start by getting down on all fours with your hands directly under your shoulders and your knees directly under your hips.
  • Gently begin to squat back, lowering your hips towards your heels while keeping your arms straight and maintaining a neutral spine.
  • Continue to squat back until you feel a deep stretch in your hips, thighs, and ankles.
  • Hold the stretched position for 20-30 seconds, focusing on breathing deeply and relaxing into the stretch.
  • Slowly return to the starting position by pressing through your hands and pushing your hips forward.
  • Repeat the stretch for 2-3 sets, aiming to increase the depth of the stretch each time.

Tips & Tricks

  • Maintain a neutral spine throughout the exercise.
  • Engage your core muscles to stabilize your body.
  • Focus on keeping your knees aligned with your toes.
  • Gradually increase the depth of the squat to improve flexibility.
  • Breathe deeply and exhale as you push through the heels to return to the starting position.
  • If you experience any knee discomfort, decrease the depth of the squat and consult a professional.
  • Try incorporating resistance bands or dumbbells for added intensity.
  • Maintain proper form by keeping your chest lifted and shoulders relaxed.
  • Ensure that your wrists are directly under your shoulders and your knees are directly under your hips.
  • Take breaks as needed during the exercise to prevent muscle fatigue.


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