Foam Roll Quads

Instructions: 

  1. Wrap a resistance band around your knees
  2. Lie on your back with your knees bent and feet flat
  3. Lift your toes so that only the heel remains on the floor
  4. Tilt your pelvis back so that your low back is flat
  5. Squeeze your glutes, pushing your heels into the floor and lifting your hips into the air
  6. Hold the top position for a 3+ count and return

 

Common Errors:  

  • Not keeping your low back flat. Many people sacrifice movement at the hip for movement at the low back. The easiest fix for this is to tilt your pelvis back

 

Progressions / Regressions:

If this is too challenging:

  • Remove the band

If you want more of a challenge:

  • Use a stronger band
  • Rest a kettlebell, plate, or other weight on your lap