Video Coming Soon
We're working on adding video demonstrations for this exercise.
Foam Roller Quadricep
Foam roller self-myofascial release targeting the quadriceps to alleviate tension and improve muscle elasticity; used for recovery, warm-up, and reducing soreness.
About Exercise
Equipment
Others
Difficulty
1/5 • Beginner
Primary Muscle Groups
Quads
Secondary Muscles
Hip Flexors
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Hip Flexors
3/10Iliopsoas
Programming
Typical Rep Range
30-90 reps
Rest Between Sets
10-30 seconds • Minimal rest between legs
How to Perform
Lie face down on the floor with the foam roller under your thighs just above the knees, supported by your forearms in a plank-like position.
- Engage your core to maintain a stable spine.
- Slowly roll your body forward using your forearms to move the foam roller up your thighs toward the hips.
- Pause on tender spots and apply sustained pressure for 30-90 seconds while breathing deeply.
- Rotate your leg slightly to target inner or outer quad areas if needed.
- Roll back to the starting position after completing the length.
- Repeat for 1-2 passes per leg.
Coaching Tips
Form Cues
- Keep core engaged
- Breathe into the discomfort
- Control pressure with arms
- Stay on soft tissue only
- Relax the leg muscle
Breathing
Inhale deeply through your nose and exhale slowly through your mouth to relax the muscles during pressure holds.
Tempo
3-2-2
Range of Motion
Roll from just above the knee to just below the hip crease, focusing on the muscle belly without contacting joints or bones.
Safety
Safety Notes
- Avoid acute injuries, bruises, or open wounds
- Stop if sharp pain or numbness occurs
- Do not roll directly on knee or hip bones
- Consult professional for chronic pain
- Use softer roller if beginner
Spotting
Not applicable; self-performed recovery exercise with no spotter needed.
Common Mistakes
- Rolling over joints or bones
- Allowing lower back to sag
- Applying too much pressure causing sharp pain
- Ignoring nerve sensations like tingling
- Not pausing on trigger points
When to Avoid
- Acute quadriceps injury
- Knee joint issues
- Hip bone bruising
- Nerve impingement symptoms
Flexibility Needed
- Basic prone position comfort
Build Up First
- Awareness of body tension spots
Also known as
Quad Foam Roll, Foam Rolling Quads, Quadriceps Foam Roller
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Foam Roller IT Band
Others
Abductors
Foam Roller Lats
Others
Lats
Foam Roller Chest
Others
Chest
Foam Roller Glute Release
Others
Glutes
Foam Roller Calves
Others
Calves
Prone Quadricep Stretch
Bodyweight
Quads
Foam Roller Adductors
Others
Adductors
Foam Roller Hip Flexor
Others
Hip Flexors
Foam Roller Hamstring
Others
Hamstrings
Seated Quadricep Stretch
Bodyweight
Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
