Exercise Comparison
All Fours Quad Stretch vs Standing Hip Flexors
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
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.
Standing Hip Flexors
Stand up straight with the spine vertical, the left foot slightly in front of the right.
Bend both knees and lift the back heel off the floor as you press the right hip forward. You can't get a thorough, deep stretch in this position, however, because it's hard to relax the hip flexor and stand on it at the same time. Switch sides.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Standing Hip Flexors is beginner and uses none. Choose Standing Hip Flexors if you're looking for a more accessible option, or All Fours Quad Stretch for a greater challenge.