10 Best All Fours Squad Stretch Alternatives for Limited Mobility

Ranked All Fours Squad Stretch Alternatives

10 substitutes, ranked by how closely each one matches the All Fours Squad Stretch on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   

   1. Kneeling Hip Flexor

   93% match

   • Quads
   • Bodyweight
   • Beginner
   • Isolation

   Pick this when you want to work the quads one side at a time.

   How to perform this exercise

   1. Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor.
   2. Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Primary muscle: quads, the same as the All Fours Squad Stretch
   • Equipment: bodyweight only, the same as the All Fours Squad Stretch
   • Body position: kneeling, the same as the All Fours Squad Stretch
2. 

   Progression

   2. All Fours Quad Stretch

   99% match

   • Quads
   • Bodyweight
   • Beginner
   • Isolation

   Pick this when you want a harder version that still works the quads.

   How to perform this exercise

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

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Movement: static stretch, the same as the All Fours Squad Stretch
   • Primary muscle: quads, the same as the All Fours Squad Stretch
   • Equipment: bodyweight only, the same as the All Fours Squad Stretch
   • Body position: kneeling, the same as the All Fours Squad Stretch
3. 

   3. Looking At Ceiling

   91% match

   • Quads
   • Bodyweight
   • Beginner
   • Isolation

   The same equipment, done lying on your back instead.

   How to perform this exercise

   1. Kneel on the floor, holding your heels with both hands.
   2. Lift your buttocks up and forward while bringing your head back to look up at the ceiling, to give an arch in your back.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: quads, the same as the All Fours Squad Stretch
   • Equipment: bodyweight only, the same as the All Fours Squad Stretch
   • Body position: lying on your back, not kneeling
4. 

   4. Iron Crosses (Stretch)

   86% match

   • Quads
   • Other
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie face down on the floor, with your arms extended out to your side, palms pressed to the floor. This will be your starting position.
   2. To begin, flex one knee and bring that leg across the back of your body, attempting to touch it to the ground near the opposite hand.
   3. Promptly return the leg to the starting postion, and quickly repeat with the other leg. Continue alternating for 10-20 repetitions.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Movement: static stretch, the same as the All Fours Squad Stretch
   • Primary muscle: quads, the same as the All Fours Squad Stretch
   • Equipment: bodyweight only, the same as the All Fours Squad Stretch
   • Body position: lying on your back, not kneeling
5. 

   5. Quad Stretch

   85% match

   • Quads
   • Other
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lay on your side. Loop a belt, rope, or band around your top foot. Flex the knee and extend your hip, attempting to touch your glutes with your foot, and holding the belt with your hands. This will be your starting position.
   2. With the belt being held over the shoulder or overhead, gently pull to increase the stretch in the quadriceps. Hold for 10-20 seconds, and then switch sides.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Movement: static stretch, the same as the All Fours Squad Stretch
   • Primary muscle: quads, the same as the All Fours Squad Stretch
   • Equipment: bodyweight only, the same as the All Fours Squad Stretch
6. Play demonstration

   6. Assisted Prone Lying Quads Stretch

   81% match

   • Quads
   • Other
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie face down on the ground with your legs extended.
   2. Bend your left knee and reach back with your left hand to grab your left foot or ankle.
   3. Gently pull your left foot towards your glutes, feeling a stretch in your left quad.
   4. Hold the stretch for 20-30 seconds, then release.
   5. Repeat with your right leg.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Movement: static stretch, the same as the All Fours Squad Stretch
   • Primary muscle: quads, the same as the All Fours Squad Stretch
   • Equipment: bodyweight only, the same as the All Fours Squad Stretch
   • Body position: lying face down, not kneeling
7. Play demonstration

   7. Assisted Prone Rectus Femoris Stretch

   81% match

   • Quads
   • Other
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie face down on the ground with your legs straight.
   2. Bend your right knee and reach back with your right hand to grab your right foot or ankle.
   3. Gently pull your right foot or ankle towards your glutes, feeling a stretch in the front of your right thigh.
   4. Hold the stretch for 20-30 seconds.
   5. Release and repeat on the other side.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Movement: static stretch, the same as the All Fours Squad Stretch
   • Primary muscle: quads, the same as the All Fours Squad Stretch
   • Equipment: bodyweight only, the same as the All Fours Squad Stretch
   • Body position: lying face down, not kneeling
8. 

   8. Lying Prone Quadriceps

   80% match

   • Quads
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lay face down on the floor with your partner kneeling beside you. Flex one knee and raise that leg off the ground, attempting to touch your glutes with your foot. Your partner should hold the knee and ankle. This will be your starting position.
   2. Attempt to extend your knee while your partner prevents any actual movement.
   3. After 10-20 seconds, relax your muscles as your partner gently pushes the foot towards your glutes, further stretching the quadriceps and hip flexors.
   4. After 10-20 seconds, switch sides.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Primary muscle: quads, the same as the All Fours Squad Stretch
   • Equipment: bodyweight only, the same as the All Fours Squad Stretch
   • Body position: lying face down, not kneeling
9. 

   9. Quadriceps-smr

   80% match

   • Quads
   • Foam-roll
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lay facedown on the floor with your weight supported by your hands or forearms. Place a foam roll underneath one leg on the quadriceps, and keep the foot off of the ground. Make sure to relax the leg as much as possible. This will be your starting position.
   2. Shifting as much weight onto the leg to be stretched as is tolerable, roll over the foam from above the knee to below the hip, holding points of tension for 10-30 seconds. Switch sides.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Primary muscle: quads, the same as the All Fours Squad Stretch
   • Equipment: bodyweight only, the same as the All Fours Squad Stretch
   • Body position: lying face down, not kneeling
10. Play demonstration

    10. Chair Leg Extended Stretch

    80% match

    • Quads
    • Bodyweight
    • Beginner
    • Isolation

    How to perform this exercise

    1. Sit on the edge of a chair with your back straight and feet flat on the ground.
    2. Extend one leg straight out in front of you, keeping your heel on the ground.
    3. Lean forward slightly, feeling a stretch in your quadriceps.
    4. Hold this position for 20-30 seconds.
    5. Switch legs and repeat the stretch.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches

    • Movement: static stretch, the same as the All Fours Squad Stretch
    • Primary muscle: quads, the same as the All Fours Squad Stretch
    • Equipment: bodyweight only, the same as the All Fours Squad Stretch
    • Body position: seated, not kneeling