Exercise Comparison
All Fours Quad Stretch vs Barbell Hack Squat
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Barbell Hack Squat
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.
Barbell Hack Squat
Stand up straight while holding a barbell behind you at arms length and your feet at shoulder width. Tip: A shoulder width grip is best with the palms of your hands facing back. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
While keeping your head and eyes up and back straight, squat until your upper thighs are parallel to the floor. Breathe in as you slowly go down.
Pressing mainly with the heel of the foot and squeezing the thighs, go back up as you breathe out.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Barbell Hack Squat is intermediate and uses barbell. Choose All Fours Quad Stretch if you have access to bodyweight, or Barbell Hack Squat if you prefer barbell.