Exercise Comparison
All Fours Quad Stretch vs Elevated Back Lunge
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Elevated Back 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.
Elevated Back Lunge
Position a bar onto a rack at shoulder height loaded to an appropriate weight. Place a short, raised platform behind you.
Rack the bar onto your upper back, keeping your back arched and tight. Step onto your raised platform with both feet. This will be your starting position.
Begin by stepping backwards with one leg. Descend by flexing your hips and knees until your knee touches the floor.
Pause, and extend through the hips and knees to rise up, returning all the way to the starting position before alternating.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Elevated Back Lunge is intermediate and uses barbell. Choose All Fours Quad Stretch if you have access to bodyweight, or Elevated Back Lunge if you prefer barbell.