In this video, you’ll find out what we think are the best foam roller exercises for quads. If you’re someone who sits for a prolonged period, stretching your quads is helpful to get your blood flowing and keep muscles engaged.

The quads are the muscles that are at the front of your thigh.

Watch the video or read more below:

Here are the Best Foam Roller Exercises for Quads:

Exercise #1: Pressure and Roll

Place both your legs (front of the thigh) on the foam roller, and get your hands on the floor in front of you for support. Using your arms to help, roll up and down the roller, targeting the length of your thigh.

Note: NO pressure on the kneecap (it’s bony and will be too sore). Up around the hip can also be sore for some people. We’d suggest the main focus to be on the muscle belly.

Aim: 1 – 2 minutes then repeat on the other side.

Variation #1: Rotate the Leg

The muscle wraps around the thigh so this variation is to help target those areas. As above, place your leg (front of the thigh) on the foam roller, and this time rotate your body so you get more pressure on the outside part of the thigh. Using your arms to help, roll up and down the roller, targeting this outside part of your thigh.

Note: There’s typically not much tension on the inside part of the thigh. We suggest focusing on the front of the thigh and outside part.

Aim: 1 – 2 minutes then repeat on the other side.

Exercise #2: Static Hold with Knee Movement

For this suggestion, you want to find a tight area in the thigh with the foam roller. Once you’ve found the right place, keep the leg still and bend and straighten your knee.

Options:

• Time: 1-2 minutes
• Counting: 2-3 x 10 repetitions

Repeat on the other side.

Exercise #3: Increase the Pressure

So far you’ve had both legs on the foam roller, which will distribute the pressure. If you’re finding the suggestions above don’t work into the muscle as much as you’d like, then try placing the left leg over the right, to increase the pressure.

Once you’ve increased the pressure, your options are to:

• Roll the leg up and down
  • Remember to rotate the leg to target the outer part of the thigh
• Static hold with knee movement

Repeat on the other side.

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Questions?

Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.

Disclaimer:

As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

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