Exercise Comparison
All Fours Quad Stretch vs Bodyweight Squat
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Bodyweight 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.
Bodyweight Squat
Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
Begin the movement by flexing your knees and hips, sitting back with your hips.
Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Bodyweight Squat is beginner and uses bodyweight. Choose Bodyweight Squat if you're looking for a more accessible option, or All Fours Quad Stretch for a greater challenge.