Quadriceps-SMR

Also called quad foam roll, foam roll quads and quad roller.

Works

Quads

Equipment

Foam roller

Level

Intermediate

Type

Isolation

How to do it

Setup. Lay facedown on the floor with your weight supported by your hands or forearms. Place a foam roll underneath one leg on the quadriceps, and keep the foot off of the ground. Make sure to relax the leg as much as possible. This will be your starting position.

1. Shifting as much weight onto the leg to be stretched as is tolerable, roll over the foam from above the knee to below the hip, holding points of tension for 10-30 seconds. Switch sides.

Cues

• Face down, roller under one thigh.
• Shift weight onto that leg.
• Roll from hip to above the knee.
• Pause on tight spots 10-30 seconds.

Common mistakes

• Rolling too fast.
• Rolling over the kneecap.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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