Exercise Comparison
All Fours Quad Stretch vs Intermediate Hip Flexor and Quad Stretch
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
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.
Intermediate Hip Flexor and Quad Stretch
Lie face down on the floor, with a rope, belt, or band looped around one foot.
Flex the knee and extend the hip of the leg to be stretched, using both hands to pull on the belt. Your knee and your hip should come off of the floor, creating tension in the hip flexors and quadriceps. Hold the stretch for 10-20 seconds, and repeat on the other leg.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Intermediate Hip Flexor and Quad Stretch is intermediate and uses other. Choose All Fours Quad Stretch if you have access to bodyweight, or Intermediate Hip Flexor and Quad Stretch if you prefer other.