Exercise Comparison
All Fours Quad Stretch vs Split Squat with Dumbbells
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Split Squat with Dumbbells
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 Squat with Dumbbells
Position yourself into a staggered stance with the rear foot elevated and front foot forward.
Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture througout the movement. Keep the front knee in line with the foot as you perform the exercise.
At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Split Squat with Dumbbells is beginner and uses dumbbell. Choose Split Squat with Dumbbells if you're looking for a more accessible option, or All Fours Quad Stretch for a greater challenge.