Exercise Comparison
All Fours Quad Stretch vs Alternate Leg Diagonal Bound
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Alternate Leg Diagonal Bound
Instructions
All Fours Quad Stretch
Start off on your hands and knees, then lift your leg off the floor and hold the foot with your hand.
Use your hand to hold the foot or ankle, keeping the knee fully flexed, stretching the quadriceps and hip flexors.
Focus on extending your hips, thrusting them towards the floor. Hold for 10-20 seconds and then switch sides.
Alternate Leg Diagonal Bound
Assume a comfortable stance with one foot slightly in front of the other.
Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound.
It may help to use a line on the ground to guage distance from side to side.
Repeat the sequence with the other leg.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Alternate Leg Diagonal Bound is beginner and uses none. Choose Alternate Leg Diagonal Bound if you're looking for a more accessible option, or All Fours Quad Stretch for a greater challenge.