Exercise Comparison
All Fours Quad Stretch vs Single Leg Push-off
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Single Leg Push-off
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 Push-off
Stand on the ground with one foot resting on the box, heel close to the edge.
Push off with your foot on top of the box, trying to gain as much height as possible by extending through the hip and knee.
Land with the same foot on top of the box, returning your other foot back to the start position.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Single Leg Push-off is beginner and uses other. Choose Single Leg Push-off if you're looking for a more accessible option, or All Fours Quad Stretch for a greater challenge.