Exercise Comparison
All Fours Quad Stretch vs One-Arm Overhead Kettlebell Squats
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in One-Arm Overhead Kettlebell Squats
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.
One-Arm Overhead Kettlebell Squats
Clean and press a kettlebell with one arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so. Press the weight overhead by extending through the elbow.This will be your starting position.
Looking straight ahead and keeping a kettlebell locked out above you, flex the knees and hips and lower your torso between your legs, keeping your head and chest up.
Pause at the bottom position for a second before rising back to the top, driving through the heels of your feet.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while One-Arm Overhead Kettlebell Squats is expert and uses kettlebells. Choose All Fours Quad Stretch if you're looking for a more accessible option, or One-Arm Overhead Kettlebell Squats for a greater challenge.