Double-Leg Foam Roller Quad Release
- Level
- Beginner
- Equipment
- Foam Roller
- Movement
- Quadriceps foam roll · Lying face down
- Tracks
- Duration
Works
Quadriceps - Rectus Femoris
- Vastus Lateralis
- Vastus Medialis
- Vastus Intermedius
Abdominals Shoulders
How to do it
- Lay the foam roller across the floor.
- Lie face down with the roller under both thighs, just below the hip bones.
- Prop yourself on your forearms with your elbows under your shoulders.
- Brace your core and keep your legs straight, toes just off the floor or lightly touching it.
- Pull with your forearms to slide forward until the roller is just above your kneecaps.
- Push with your forearms to roll back up toward your hips.
- Pause for a few breaths on any tender spot.
- Repeat slow passes for the set time.
Common mistakes
- Sagging the hips and arching the lower back.
- Rolling over the kneecap or onto the hip bones.
- Rolling too fast for the tissue to relax.
- Holding the breath and tensing the thighs.
Safety
Avoid rolling directly over the knee joint or bony areas.
Stop if you feel sharp pain, numbness or tingling; pressure should feel uncomfortable but tolerable.
Do not roll over fresh bruises or recently injured tissue.
Tips
- Move slowly, about an inch per second.
- Keep your hips level and your core braced, as in a plank.
- Breathe steadily and let your thighs relax onto the roller.
- Turn your legs slightly in or out to target the inner or outer quads.
Details
- Base movement
- Quadriceps foam roll
- Legs
- Both
- Legs straight or bent
- Straight legs
- Body position
- Lying face down
- Body support
- Forearms supported
