Exercise Comparison
All Fours Quad Stretch vs Single-Cone Sprint Drill
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Single-Cone Sprint Drill
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.
Single-Cone Sprint Drill
This drill teaches quick foot action. You need a single cone. Begin standing next to the cone with one arm back and one arm forward.
Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
Rest after three trips around the cone.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Single-Cone Sprint Drill is beginner and uses other. Choose Single-Cone Sprint Drill if you're looking for a more accessible option, or All Fours Quad Stretch for a greater challenge.