← EXERCISE LIBRARYRecovery
Foam Roll Quads
Prone soft tissue work along the front of the thigh with slow passes and pauses on dense spots. Two to three minutes per leg, usually after lower-body training or long time on feet.
- 01Lie face down with the roller across the front of both thighs, just above the knees, supported on the forearms.
- 02Push with the forearms to roll slowly up toward the hip over about five seconds, then back down.
- 03When you find a dense spot, stop there and hold for twenty to thirty seconds while breathing normally.
- 04While holding, bend and straighten the knee five times to move the tissue under the roller.
- 05Spend two to three minutes per leg, shifting the weight onto one leg at a time for more pressure.
- 01Slow enough that you could count the inches.
- 02Breathe out on the tender spots instead of bracing.
- 03Bend the knee while you pause — that is where the work happens.
- 01Rolling fast end to end — the tissue never has time to respond and the pass does nothing.
- 02Loading full body weight straight away — the pressure is high enough that you tense against it the whole time.
- 03Rolling over the kneecap — bony contact is uncomfortable and there is no soft tissue there to work on.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.