Exercise Comparison
All Fours Quad Stretch vs Side Standing Long Jump
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Side Standing Long 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.
Side Standing Long Jump
Begin standing with your feet hip width apart in an athletic stance. Your head and chest should be up, knees and hips slightly bent. This will be your starting position.
Leaning to your right, extend through your hips, knees, and ankles to jump into the air. Block with the arms to lead the movement, jumping as far to your right as you can.
Land facing the same direction with your feet hip width apart, absorbing the impact through your lower body.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Side Standing Long Jump is beginner and uses none. Choose Side Standing Long Jump if you're looking for a more accessible option, or All Fours Quad Stretch for a greater challenge.