Back to all exercises
Open the Plan Builder
Exercise overview
Training details
Quadriceps
Equipment
Foam Roller
Sets × time
2 × 30 sec
Rest
20 sec
How to perform it
Step-by-step instructions
- 01Lie face down with the roller under one or both thighs and support your upper body on your forearms.
- 02Brace your trunk and use the opposite leg or arms to control the amount of pressure.
- 03Roll slowly from just below the front of the hip to just above the kneecap without crossing the joints.
- 04Turn the thigh slightly inward or outward to cover different portions of the quadriceps and pause on tight areas.
- 05Keep the leg relaxed, avoid sharp pain, and repeat on the other side if working one leg at a time.
Use this exercise in a plan