Exercise Comparison
All Fours Quad Stretch vs Yoke Walk
Side-by-Side
Muscle Analysis
Shared
Only in All Fours Quad Stretch
Only in Yoke Walk
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.
Yoke Walk
The yoke is usually done with a yoke apparatus, but is sometimes seen with refrigerators or other heavy objects.
Begin by racking the apparatus across the back of the shoulders. With your head looking forward and back arched, lift the yoke by driving through the heels.
Begin walking as quickly as possible using short, quick steps. You may hold the side posts of the yoke to help steady it and hold it in position. Continue for the given distance as fast as possible, usually 75-100 feet.
Verdict
Both exercises target the quadriceps. All Fours Quad Stretch is a intermediate exercise using bodyweight, while Yoke Walk is intermediate and uses other. Choose All Fours Quad Stretch if you have access to bodyweight, or Yoke Walk if you prefer other.