Best way to grab a photo from a video

Just wondering if anyone has an idea of what might be the best way to grab a photo from a gopro 4k video file. What I am thinking is to uncompress the video file, then make a photo into .tif format from the video, but im not sure what program can do that.
Thanks in advance for any help.

Usually any editing or compositing software can do it. Create a 4K timeline and use After Effects or Premiere Pro to export a still frame. Photoshop CC can read video files too (though not sure about 4K)