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

Variations and substitutions

Foam Roll IT BandFoam roller Foam Roll LatsFoam roller Foam Roll Upper BackFoam roller Foam Roll CalvesFoam roller Foam Roll GlutesFoam roller Foam Roll HamstringsFoam roller

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Foam Roll Quads

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