Exercise Comparison
All Fours Quad Stretch vs Kneeling Hip Flexor
Side-by-Side
Muscle Analysis
Shared
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.
Kneeling Hip Flexor
Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor.
Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Kneeling Hip Flexor is beginner and uses none. Choose Kneeling Hip Flexor if you're looking for a more accessible option, or All Fours Quad Stretch for a greater challenge.