Exercise Comparison
All Fours Quad Stretch vs Bench Sprint
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Bench Sprint
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.
Bench Sprint
Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
Push off with your foot on top of the bench, extending through the hip and knee.
Land with the opposite foot on top of the box, returning your other foot back to the start position.
Continue alternating from one foot to another to complete the set.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Bench Sprint is beginner and uses other. Choose Bench Sprint if you're looking for a more accessible option, or All Fours Quad Stretch for a greater challenge.