Exercise Comparison
All Fours Quad Stretch vs Split Jump
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Split Jump
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.
Split Jump
Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
Ensure that the front knee is over the midline of the foot.
Extending through both legs, jump as high as possible, swinging your arms to gain lift.
As you jump, bring your feet together, and move them back to their initial positions as you land.
Absorb the impact by reverting back to the starting position.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Split Jump is beginner and uses bodyweight. Choose Split Jump if you're looking for a more accessible option, or All Fours Quad Stretch for a greater challenge.