Exercise Comparison
All Fours Quad Stretch vs Lunge Sprint
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Lunge Sprint
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.
Lunge Sprint
Adjust a bar in a Smith machine to an appropriate height. Position yourself under the bar, racking it across the back of your shoulders. Unrack the bar, and then split your feet, moving one foot forward and one foot back. This will be your starting position.
Lower your back knee nearly to the ground, flexing the knees and lowering your hips as you do so.
At the bottom of the descent, immediately reverse direction. Explosively drive through the heel of your front foot with light pressure from your back foot. Jump up and reverse the position of your legs.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Lunge Sprint is intermediate and uses machine. Choose All Fours Quad Stretch if you have access to bodyweight, or Lunge Sprint if you prefer machine.