Foam Roll Quads
Foam Roll Quads
Equipment Needed to foam roll your quads:
- Open floor, or yoga mat
- Foam Roller
quad foam rolling Instructions:
- Lie face down on the floor and place one thigh on a foam roller
- Using your forearms as support press off of the floor to increase pressure on the roller
- Roll up and down over the foam roller applying firm but tolerable pressure
- Make sure to cover the entire Quadricep (thigh), break it up into segments if needed
- Rotate your leg in and out, exposing the entire muscle to the foam roller
- Focus on any particularly tender areas
- 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