Exercise Comparison
All Fours Quad Stretch vs One-Arm Side Deadlift
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in One-Arm Side Deadlift
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 Side Deadlift
Stand to the side of a barbell next to its center. Bend your knees and lower your body until you are able to reach the barbell.
Grasp the bar as if you were grabbing a briefcase (palms facing you since the bar is sideways). You may need a wrist wrap if you are using a significant amount of weight. This is your starting position.
Use your legs to help lift the barbell up while exhaling. Your arms should extend fully as bring the barbell up until you are in a standing position.
Slowly bring the barbell back down while inhaling. Tip: Make sure to bend your knees while lowering the weight to avoid any injury from occurring.
Repeat for the recommended amount of repetitions.
Switch arms and repeat the movement.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while One-Arm Side Deadlift is expert and uses barbell. Choose All Fours Quad Stretch if you're looking for a more accessible option, or One-Arm Side Deadlift for a greater challenge.