Foam roll quads
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Muscles worked
- High load
- Quads
- Low load
- Hip flexors
Not shown on the map: Hip flexors
Primary muscles
Secondary muscles
How to do it
Lie face down with the roller under the front of one thigh and support your weight on the forearms. Roll slowly from just above the knee to the top of the thigh, pausing on tender spots for a few breaths. Breathe rather than brace, keep off the kneecap, and stop if anything sharp shows up — it should be uncomfortable, not painful.
Form cues
- Slow — pause on tender spots
- Breathe rather than brace
Safety
Talk to a professional before this exercise if you have any of the following:
WristKnee
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.