Foam Roll Quads
Lie face down with a foam roller positioned under the front of your thighs, supporting your upper body on your forearms. Brace your core and slowly roll from just above your knees up toward your hips, keeping your toes pointed down. When you find a tender spot, pause and breathe for a few seconds before continuing. Control the pace and adjust how much body weight you place on the roller to manage pressure.
QUADRICEPS · LOWER BODY
How it is executed
- Lie face down with a foam roller positioned under the front of your thighs, supporting your upper body on your forearms.
- Brace your core and slowly roll from just above your knees up toward your hips, keeping your toes pointed down.
- When you find a tender spot, pause and breathe for a few seconds before continuing.
- Control the pace and adjust how much body weight you place on the roller to manage pressure.
- Muscles worked
- Quadriceps
- Primary muscle
- Quadriceps
- Equipment
- Foam roller
- Movement pattern
- Lower body
- Difficulty
- Beginner
- What it is for
- StrengthStability
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best Everfit alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
Glossary and calculators
PeriodizationPeriodization is organizing training into blocks with different goals and loads over time, so an athlete arrives at a given moment in the best possible state...1RM (one-rep max)The 1RM is the heaviest load a person can lift once in a given exercise with correct technique.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
