Exercise Comparison
All Fours Quad Stretch vs Depth Jump Leap
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Depth Jump Leap
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.
Depth Jump Leap
For this drill you will need two boxes or benches, one 12 to 16 inches high and the other 22 to 26 inches high.
Stand on one of the two boxes with arms at the sides; feet should be together and slightly off the edge as in the depth jump. Place the other box approximately two or three feet in front of and facing the performer.
Begin by dropping off the initial box, landing and simultaneously taking off with both feet.
Rebound by driving upward and outward as intensely as possible, using the arms and full extension of the body to jump onto the higher box. Again, allow the legs to absorb the impact.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Depth Jump Leap is beginner and uses other. Choose Depth Jump Leap if you're looking for a more accessible option, or All Fours Quad Stretch for a greater challenge.