Foam Roll Quads

Equipment Needed: 

  • Open floor, or yoga mat
  • Foam Roller



  1. Lie face down on the floor and place one thigh on a foam roller
  2. Using your forearms as support press off of the floor to increase pressure on the roller
  3. Roll up and down over the foam roller applying firm but tolerable pressure
  4. Make sure to cover the entire Quadricep (thigh), break it up into segments if needed 
  5. Rotate your leg in and out, exposing the entire muscle to the foam roller
  6. Focus on any particularly tender areas
  7. Roll for the prescribed amount of time then switch sides


Common Errors:  

  • Ensure that you are rotating the thigh to cover the whole muscle
  • Make sure to relax the muscle being massaged


Progressions / Regressions:

If this is too challenging:

  • Put both thighs on the foam roller at the same time
  • Use your opposite leg and arms to help support more of your weight

If you want more of a challenge:

  • Lift your opposite leg off the ground to maximize pressure