Exercise Comparison
All Fours Quad Stretch vs Bodyweight Walking Lunge
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Bodyweight Walking Lunge
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 Walking Lunge
Begin standing with your feet shoulder width apart and your hands on your hips.
Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
Drive through the heel of your lead foot and extend both knees to raise yourself back up.
Step forward with your rear foot, repeating the lunge on the opposite leg.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Bodyweight Walking Lunge is beginner and uses none. Choose Bodyweight Walking Lunge if you're looking for a more accessible option, or All Fours Quad Stretch for a greater challenge.