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Mobility Β· Lower body
Foam roll quads
Difficulty Mobility
How to perform it
Lying face down, roller under the front of your thigh, slowly move from hip to knee, letting your body weight press the muscle into the roller. Targets the quads (rectus femoris, vasti) β a release before squats or deadlifts. Stay on tender spots for 20β30 s.
Equipment
- Foam roller (grid) / Foam roller (smooth)Bodyweight
Muscles worked
Front
Back
Muscles and artwork credits
- Rectus femoris
- Vastus intermedius (not on the surface map)
- Vastus lateralis
- Vastus medialis
Related exercises
Find another variation and compare difficulty.
Foam rolling
Exercise family Β· pattern: Mobility
1 family Β· 6 variationsDifficulty
- Foam roll calves
- Foam roll flow
- Foam roll glutes
- Foam roll quadsCurrently viewing
- Foam roll upper back
- Foam roll IT band
Difficulty describes how demanding the execution is. It is not a recommended training order.