Exercise Comparison
All Fours Quad Stretch vs Plie Dumbbell Squat
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Plie Dumbbell Squat
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.
Plie Dumbbell Squat
Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.
Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position.
Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure to inhale as this is the eccentric part of the exercise.
Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Plie Dumbbell Squat is beginner and uses dumbbell. Choose Plie Dumbbell Squat if you're looking for a more accessible option, or All Fours Quad Stretch for a greater challenge.