Exercise Comparison
All Fours Quad Stretch vs Weighted Jump Squat
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Weighted Jump 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.
Weighted Jump Squat
Position a lightly loaded barbell across the back of your shoulders. You could also use a weighted vest, sandbag, or other type of resistance for this exercise.
The weight should be light enough that it doesn't slow you down significantly. Your feet should be just outside of shoulder width with your head and chest up. This will be your starting position.
Using a countermovement, squat partially down and immediately reverse your direction to explode off of the ground, extending through your hips, knees, and ankles. Maintain good posture throughout the jump.
As you return to the ground, absorb the impact through your legs.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Weighted Jump Squat is intermediate and uses barbell. Choose All Fours Quad Stretch if you have access to bodyweight, or Weighted Jump Squat if you prefer barbell.