All Fours Squad Stretch

Setup

1. 01Start on hands and knees with wrists under shoulders and knees under hips.
2. 02Shift your weight onto one supporting knee and the opposite hand.
3. 03Bend the free leg and reach back with the same-side hand to grab the ankle or foot.

Execution

1. 01Pull the heel gently toward the glutes until you feel a stretch down the front of the thigh.
2. 02Keep the hips square and level rather than rotating toward the lifted leg.
3. 03Hold the stretch at a strong but comfortable intensity while breathing slowly.
4. 04Release with control and switch sides.

Checkpoints

• -Hips stay level, not hiked or rotated.
• -Lower back stays neutral instead of overarching.
• -Stretch is felt in the front of the thigh, not the knee joint.

Common mistakes

• -Arching the lower back to fake more range.
• -Yanking the foot instead of easing into the stretch.
• -Letting the supporting shoulder collapse.
• -Holding the breath during the stretch.