QUADS
Foam Roll Quadriceps
Foam rolling the quads is a self-massage technique that eases tightness in the front of the thigh and helps circulation to the area. Working the roller along the muscle can loosen sore or restricted spots after training. It's a simple recovery tool for improving mobility and easing tension between or after leg sessions.
How to do it
- 1
Get onto the floor face down and set the foam roller beneath the middle of one thigh, leg straight.
- 2
Bend the other knee out to the side and rest on your forearms or hands for support.
- 3
Push through your arms to slide your body so the roller travels from just above the knee up toward the hip.
- 4
When you hit a tender area, pause and breathe there until it starts to release.
- 5
Roll back and forth slowly, covering the whole length of the quad.
- 6
Switch to the other leg and repeat.
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