Exercise Comparison
All Fours Quad Stretch vs Chair Squat
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Chair 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.
Chair Squat
To begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders.
Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs.
Move your feet forward about 18 inches in front of the bar. Position your legs using a shoulder width stance with the toes slightly pointed out. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.
Slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper and lower leg breaks 90 degrees.
Begin to raise the bar as you exhale by pushing the floor with the heels of your feet, extending the knees and returning to the starting position.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Chair Squat is beginner and uses machine. Choose Chair Squat if you're looking for a more accessible option, or All Fours Quad Stretch for a greater challenge.