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All Fours Squad Stretch

All Fours Squad Stretch

The All Fours Squad Stretch is a fantastic exercise that targets multiple muscle groups and promotes flexibility throughout the body. This exercise primarily focuses on stretching the quadriceps, hamstrings, hip flexors, and hip extensors. It is an easy-to-perform stretch that can be done at home or at the gym, making it a great addition to your fitness routine. To do the All Fours Squad Stretch, start by getting down on all fours with your hands directly below your shoulders and your knees directly below your hips. Keep your spine neutral and engage your core muscles to maintain stability throughout the exercise. From here, gently shift your weight back, sitting back towards your heels while keeping your arms extended. As you sit back, you will feel a deep stretch in your thighs and hips. Adjust the intensity of the stretch by varying the distance between your hands and your knees. You can also raise your chest slightly to increase the stretch on the quadriceps. Remember to breathe deeply and hold the stretch for around 20-30 seconds, allowing your muscles to relax and lengthen. Repeat the exercise for a few sets to fully reap the benefits. Incorporating the All Fours Squad Stretch into your regular routine can enhance your range of motion, alleviate muscle tension, and contribute to improved overall flexibility. Always listen to your body and modify the stretch as needed to suit your comfort level. Enjoy the positive effects this exercise can have on your muscles and joints, helping you feel more agile and mobile in your day-to-day activities.


  • Start on all fours with your hands directly underneath your shoulders and your knees directly underneath your hips.
  • Engage your core muscles by pulling your belly button in towards your spine.
  • Extend one leg straight back behind you, keeping it parallel to the ground.
  • At the same time, lift the opposite arm straight out in front of you, also parallel to the ground.
  • Hold the position for a few breaths, focusing on maintaining a straight line from your fingertips to your heel.
  • Return to the starting position and repeat the movement with the opposite arm and leg.
  • Continue alternating sides for the desired number of repetitions or duration.
  • To deepen the stretch, you can flex your foot and reach your arm and leg further away from each other.
  • Remember to breathe steadily throughout the exercise and keep your spine neutral.

Tips & Tricks

  • Maintain proper form and alignment throughout the exercise.
  • Engage your core muscles to stabilize your body.
  • Breathe deeply and regularly throughout the stretch.
  • Gradually increase the depth of the stretch within your comfort zone.
  • Focus on activating your glutes and hip muscles.
  • Keep your spine in a neutral position to avoid excessive strain.
  • If your wrists are uncomfortable, try using push-up bars or dumbbells for support.
  • Avoid bouncing or jerking movements during the stretch.
  • Listen to your body and modify the intensity or duration as needed.
  • Combine the squad stretch with other exercises to create a well-rounded workout routine.

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