Recovery

Foam Rolling — Quads

Slow, deliberate rolling along the front of the thigh with a foam roller. Commonly used after training to ease that heavy-legged feeling and as a pleasant way to check in with hard-working quads.

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Suggested use

Sets

Time

1m 00s

Rest

15s

Recovery

Cool-down

Beginner

Recovery

Mobility

Mobilization

Muscles worked

Primary

Quads

Secondary

Hip flexors

Equipment

Foam roller

How to do it

Lie face down with a foam roller under the front of one thigh, propped on your forearms.
Keep your trunk steady and your other leg resting to the side or on the floor.
Roll slowly from just above the knee to just below the hip.
When you find a tender spot, pause on it and take two or three slow breaths.
Continue rolling for the set time, covering the inner and outer parts of the thigh by angling the leg.
Switch legs and repeat.

Common mistakes

Rolling fast back and forth like a rolling pin — slow beats speed here.
Rolling directly over the kneecap or hip bone.
Holding your breath and bracing against the discomfort.
Chasing pain — tender is useful, painful is too much.

Safety first

Aim for a comfortable, tolerable pressure — around a 5 out of 10, never sharp.
Stay on muscle; avoid rolling over joints and bony points.
Skip rolling over bruises, recent injuries or areas of unexplained swelling, and consult a licensed clinician if you have circulation or clotting concerns.

Who should avoid or modify

Acute muscle strains, bruising or swelling in the area.
Circulation problems, clotting disorders or varicose veins in the thigh — consult a licensed clinician first.
Recent thigh or knee surgery.