Exercise Comparison
All Fours Quad Stretch vs Power Jerk
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Power Jerk
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.
Power Jerk
Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.
Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be moved to a slightly wider stance, with the knees partially bent.
Receive the bar with the arms locked out overhead.
Return to a standing position.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Power Jerk is expert and uses barbell. Choose All Fours Quad Stretch if you're looking for a more accessible option, or Power Jerk for a greater challenge.