Exercise Comparison
All Fours Quad Stretch vs Rocket Jump
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Rocket Jump
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.
Rocket Jump
Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
To initiate the move, squat down halfway and explode back up as high as possible.
Fully extend your entire body, reaching overhead as far as possible. As you land, absorb your impact through the legs.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Rocket Jump is beginner and uses bodyweight. Choose Rocket Jump if you're looking for a more accessible option, or All Fours Quad Stretch for a greater challenge.