Exercise Comparison
All Fours Quad Stretch vs Kettlebell Pistol Squat
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Kettlebell Pistol 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.
Kettlebell Pistol Squat
Pick up a kettlebell with two hands and hold it by the horns. Hold one leg off of the floor and squat down on the other.
Squat down by flexing the knee and sitting back with the hips, holding the kettlebell up in front of you.
Hold the bottom position for a second and then reverse the motion, driving through the heel and keeping your head and chest up.
Lower yourself again and repeat.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Kettlebell Pistol Squat is expert and uses kettlebells. Choose All Fours Quad Stretch if you're looking for a more accessible option, or Kettlebell Pistol Squat for a greater challenge.