Exercise Comparison
All Fours Quad Stretch vs Side Hop-Sprint
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Side Hop-Sprint
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.
Side Hop-Sprint
Stand to the side of a cone or hurdle.
Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Side Hop-Sprint is beginner and uses other. Choose Side Hop-Sprint if you're looking for a more accessible option, or All Fours Quad Stretch for a greater challenge.