Exercise Comparison
All Fours Quad Stretch vs Front Squats With Two Kettlebells
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Front Squats With Two Kettlebells
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.
Front Squats With Two Kettlebells
Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
Looking straight ahead at all times, squat as low as you can and pause at the bottom. As you squat down, push your knees out. You should squat between your legs, keeping an upright torso, with your head and chest up.
Rise back up by driving through your heels and repeat.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Front Squats With Two Kettlebells is intermediate and uses kettlebells. Choose All Fours Quad Stretch if you have access to bodyweight, or Front Squats With Two Kettlebells if you prefer kettlebells.