Exercise Comparison
All Fours Quad Stretch vs Dumbbell Seated Box Jump
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Dumbbell Seated Box Jump
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 Seated Box Jump
Position a box a couple feet to the side of a bench. Hold a dumbbell to your chest with both hands and seat yourself on the bench facing the box. This will be your starting position.
Plant your feet firmly on the ground as you lean forward, extending through the hips and knees to jump up and forward.
Land on the box with both feet, absorbing the impact by allowing the hips and knees to bend.
Step down and return to the starting position.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Dumbbell Seated Box Jump is intermediate and uses dumbbell. Choose All Fours Quad Stretch if you have access to bodyweight, or Dumbbell Seated Box Jump if you prefer dumbbell.