Exercise Comparison
All Fours Quad Stretch vs On-Your-Back Quad Stretch
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.
On-Your-Back Quad Stretch
Lie on a flat bench or step, and hang one leg and arm over the side.
Bend the knee and hold the top of the foot. As you do this, be careful not to arch your lower back.
Pull the belly button to the spine to stay in neutral. Press your foot down and into your hand. To add the hip stretch, lift the hip of the leg you're holding up toward the ceiling.
Switch sides.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while On-Your-Back Quad Stretch is beginner and uses other. Choose On-Your-Back Quad Stretch if you're looking for a more accessible option, or All Fours Quad Stretch for a greater challenge.