Exercise Comparison
All Fours Quad Stretch vs Olympic Squat
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Olympic 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.
Olympic Squat
Begin with a barbell supported on top of the traps. The chest should be up, and the head facing forward. Adopt a hip width stance with the feet turned out as needed.
Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward; ensure that they stay aligned with the feet. The goal is to keep the torso as upright as possible. Continue all the way down, keeping the weight on the front of the heel.
At the moment the upper legs contact the lower, reverse the motion, driving the weight upward.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Olympic Squat is intermediate and uses barbell. Choose All Fours Quad Stretch if you have access to bodyweight, or Olympic Squat if you prefer barbell.