Exercise Comparison
All Fours Quad Stretch vs Squats - With Bands
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Squats - With Bands
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.
Squats - With Bands
To start out, make sure that the exercise band is at an even split between both the left and right side of the body. To do this, use your hands to grab both sides of the band and place both feet in the middle of the band. Your feet should be shoulder width apart from each other.
When holding the bands, they should be the same height on each side. You should be using a pronated grip (palms facing forward) and have the handles of the bands next to your face for this exercise. This is the starting position.
Slowly start to bend the knees and lower the legs so that your thighs are parallel to the floor while exhaling.
Use the heel of your feet to push your body up to the starting position as you exhale.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Squats - With Bands is beginner and uses bands. Choose Squats - With Bands if you're looking for a more accessible option, or All Fours Quad Stretch for a greater challenge.