Exercise Comparison
All Fours Quad Stretch vs Single Leg Butt Kick
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Single Leg Butt Kick
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 Butt Kick
Begin by standing on one leg, with the bent knee raised. This will be your start position.
Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg.
Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg.
Return the leg to a partially bent position underneath the hips and land. Your opposite leg should stay in relatively the same position throughout the drill.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Single Leg Butt Kick is beginner and uses bodyweight. Choose Single Leg Butt Kick if you're looking for a more accessible option, or All Fours Quad Stretch for a greater challenge.