Exercise Comparison
All Fours Quad Stretch vs Weighted Sissy Squat
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Weighted Sissy 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 Sissy Squat
Standing upright, with feet at shoulder width and toes raised, use one hand to hold onto the beams of a squat rack and the opposite arm to hold a plate on top of your chest. This is your starting position.
As you use one arm to hold yourself, bend at the knees and slowly lower your torso toward the ground by bringing your pelvis and knees forward. Inhale as you go down and stop when your upper and lower legs almost create a 90-degree angle. Hold the stretch position for a second.
After your one second hold, use your thigh muscles to bring your torso back up to the starting position. Exhale as you move up.
Repeat for the recommended amount of times.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Weighted Sissy Squat is expert and uses barbell. Choose All Fours Quad Stretch if you're looking for a more accessible option, or Weighted Sissy Squat for a greater challenge.