Exercise Comparison
All Fours Quad Stretch vs Dumbbell Lunges
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Dumbbell Lunges
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.
Dumbbell Lunges
Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
Repeat the movement for the recommended amount of repetitions and then perform with the left leg.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Dumbbell Lunges is beginner and uses dumbbell. Choose Dumbbell Lunges if you're looking for a more accessible option, or All Fours Quad Stretch for a greater challenge.