Exercise Comparison
All Fours Quad Stretch vs Jerk Dip Squat
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Jerk Dip Squat
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.
Jerk Dip Squat
This movement strengthens the dip portion of the jerk. Begin with the bar racked in the jerk position, with the shoulders forward to create a shelf and the bar lightly contacting the throat. The feet should be directly under the hips, with the feet turned out as is comfortable.
Keeping the torso vertical, dip by flexing the knees, allowing them to travel forward and without moving the hips to the rear. The dip should not be excessive. Return the weight to the starting position by driving forcefully though the feet.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Jerk Dip Squat is intermediate and uses barbell. Choose All Fours Quad Stretch if you have access to bodyweight, or Jerk Dip Squat if you prefer barbell.