Foam Rolling Quadriceps (Quads)

  • From a prone (face down) position one leg on roller while you support your upper body with your hands or hands & elbows. The roller should be just above your knees to begin movement. Bend your elbows for upper body support. 
  • Keeping your back flat, roll forwards and backwards from the top or your knee to the top of your thigh.

Beginner Roll

One leg on roller.

Intermediate Roll

Both legs on roller.


Advanced Roll

Legs are stacked, rolling one leg at a time.