How to do the Foam Roll Quads
- Lie face down, placing the foam roller just above your knees.
- Support yourself on your forearms, lifting your hips slightly.
- Roll slowly toward your upper thighs, rotating legs slightly.
- Avoid the kneecaps and hips, stopping on tender spots briefly.
Full technique — 6 steps
- Lie face down with the foam roller under the front of your thighs.
- Prop yourself on your forearms and lift your hips slightly off the floor.
- Roll slowly from just above the knees toward the top of the thighs.
- Turn the legs slightly inward or outward to expose different quad areas.
- When you find a tender spot, stop and hold pressure briefly while breathing steadily.
- Continue scanning the full length of the quads without rolling onto the kneecaps or hips.
Common mistakes
- Rolling too fast to assess tissue
- Going directly over the kneecaps
- Holding breath on tender areas
- Using more pressure than tolerated
Form cues
- Move slowly over tight spots
- Shift angle to bias sides
- Keep pressure tolerable
- Breathe during holds
