Exercise Comparison
All Fours Quad Stretch vs On Your Side 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 Side Quad Stretch
Start off by lying on your right side, with your right knee bent at a 90-degree angle resting on the floor in front of you (this stabilizes the torso).
Bend your left knee behind you and hold your left foot with your left hand. To stretch your hip flexor, press your left hip forward as you push your left foot back into your hand. Switch sides.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while On Your Side Quad Stretch is beginner and uses none. Choose On Your Side Quad Stretch if you're looking for a more accessible option, or All Fours Quad Stretch for a greater challenge.