Exercise Comparison
All Fours Quad Stretch vs Lying Prone Quadriceps
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.
Lying Prone Quadriceps
Lay face down on the floor with your partner kneeling beside you. Flex one knee and raise that leg off the ground, attempting to touch your glutes with your foot. Your partner should hold the knee and ankle. This will be your starting position.
Attempt to extend your knee while your partner prevents any actual movement.
After 10-20 seconds, relax your muscles as your partner gently pushes the foot towards your glutes, further stretching the quadriceps and hip flexors.
After 10-20 seconds, switch sides.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Lying Prone Quadriceps is expert and uses bodyweight. Choose All Fours Quad Stretch if you're looking for a more accessible option, or Lying Prone Quadriceps for a greater challenge.