Exercise Comparison
All Fours Quad Stretch vs Smith Machine Pistol Squat
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Smith Machine Pistol Squat
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.
Smith Machine Pistol Squat
To begin, first set the bar to a position that best matches your height. Step under it and position the bar across the back of your shoulders.
Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs. 3
Move one foot forward about 12 inches in front of the bar. Extend the other leg out in front of you, holding it off the ground. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.
Maintaining good posture, lower yourself by flexing the knee and hip, going down as far as flexibility allows.
Pause briefly at the bottom and then return to the starting position by driving through the heel of your foot, extending the knee and hip.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Smith Machine Pistol Squat is intermediate and uses machine. Choose All Fours Quad Stretch if you have access to bodyweight, or Smith Machine Pistol Squat if you prefer machine.