Demo & instructions
Foam Roll Quads
Also known as: Quad Foam Rolling, Front Thigh Roll
Instructions
A face-down drill where you rest the front of your thighs on a foam roller and glide slowly along it. A comfortable way to get the legs feeling ready before squats, lunges, or a run.
- Movement
- Mobility
- Type
- Isolation
- Level
- Beginner
- Typical range
- 30–90 sec
Setup
- 1Place the roller on the floor and lie face down with it across the front of both thighs, just above the knees.
- 2Prop yourself on your forearms with elbows under your shoulders and brace lightly, as you would in a plank.
Execution
- 1Pull gently with your forearms so the roller travels slowly up your thighs toward your hips.
- 2Stop just below the hip crease, then push back so it travels down again, stopping above the knees.
- 3
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
