Exercise Comparison
All Fours Quad Stretch vs Barbell Side Split Squat
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Barbell Side Split 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 Side Split Squat
Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be placed wide apart with the foot of the lead leg angled out to the side. This will be your starting position.
Lower your body towards the side of your angled foot by bending the knee and hip of your lead leg and while keeping the opposite leg only slightly bent. Breathe in as you lower your body.
Return to the starting position by extending the hip and knee of the lead leg. Breathe out as you perform this movement.
After performing the recommended amount of reps, repeat the movement with the opposite leg.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Barbell Side Split Squat is beginner and uses barbell. Choose Barbell Side Split Squat if you're looking for a more accessible option, or All Fours Quad Stretch for a greater challenge.