Exercise Comparison
All Fours Quad Stretch vs One Half Locust
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in One Half Locust
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 Half Locust
Lie facedown on the floor.
Put your left hand under your left hipbone to pad your hip and pubic bone.
Bend your right knee so you can hold the foot in your right hand.
Lift the foot in the air and simultaneously lift your shoulders off the floor. This also stretches the right hip flexor and the chest and shoulders. Switch sides. If it doesn't bother your back, you can try it with both arms and legs at the same time.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while One Half Locust is beginner and uses none. Choose One Half Locust if you're looking for a more accessible option, or All Fours Quad Stretch for a greater challenge.