Exercise Comparison
All Fours Quad Stretch vs Single-Leg Hop Progression
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Single-Leg Hop Progression
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-Leg Hop Progression
Arrange a line of cones in front of you. Assume a relaxed standing position, balanced on one leg. Raise the knee of your opposite leg. This will be your starting position.
Hop forward, jumping and landing with the same leg over the cone.
Use a countermovement jump to hop from cone to cone.
At the end, turn around and go back on the other leg.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Single-Leg Hop Progression is beginner and uses other. Choose Single-Leg Hop Progression if you're looking for a more accessible option, or All Fours Quad Stretch for a greater challenge.