Description

The all fours squad stretch is a dynamic exercise that targets the lower body muscles and improves flexibility.

Starting Position

Start on your hands and knees with your wrists under your shoulders and knees under your hips.

Technical Execution

From the starting position, extend one leg straight back while keeping the hips level. Then, bend the knee and bring it toward the chest, squeezing the glutes at the top of the movement.

Range of Motion

Focus on a full range of motion, extending the leg back as far as possible and bringing it in close to the chest.

Variations

To increase the difficulty, add ankle weights or resistance bands around the thighs.

Common Mistakes

Common mistakes include arching the lower back or not engaging the core muscles.

Practical Advice

Maintain a neutral spine position and engage your core throughout the exercise.

Additional Notes

Avoid bouncing movements and focus on controlled stretches.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

glutes

Secondary Muscles