How To Do Foam Roller Quad Roll

By: Chris Freytag, CPT

Chris Freytag Demonstrating Foam Roller Quad Roll in a red tank top on a blue foam roller

Foam Roller Quad Roll is a great exercise for releasing tension and tightness in your quadriceps; the muscle on the front of the thigh. Quadriceps are definitely a commonly tight muscle for most people who exercise. They can be stretched fairly easily, but that doesn’t always do the trick. Often muscles can be bound by small little knots or bumps, commonly known as trigger points. One way to release the trigger point is through deep tissue massage. A less expensive and more convenient way is by using a foam roller.

If you learn how to do Foam Roller Quad Roll you will easily be able to find the trigger points that you need to release. As you roll the muscle across the foam roller, go slowly and stop on top of one of those knots that you feel. Let the weight of your body sink into the roller as much as you can while still breathing and trying to relax. Then roll it a bit more and stop on another spot. It is good to find a balance between motion and stillness.

The Foam Roller is light and portable, but it is made of a stiff foam that does the trick when it comes to releasing muscles. The foam roller looks innocent enough, but you will feel discomfort and perhaps a little pain as you go through the motion of this move. Be patient. Move slowly and make sure to keep breathing

Try the Foam Roller Quad Roll any time, before or after a workout. Use it as a stand-alone, or in conjunction with our program 6 Foam Roller Moves to Loosen Tight Muscles.

Here are the steps to performing Foam Roller Quad Roll:

1) Begin face down with foam roller beneath the top of the thighs and hands below chest with arms slightly bent.

2) Slowly press arms to straight pulling the body upward and forward so the foam roller glides across the front of the thighs.

3) If you choose, you can lean your body weight onto one leg and roll and then switch to the other instead of rolling both evenly.

3) Gently continue to push and pull the roller over the thighs for 30-60 seconds, concentrating on any tight areas.

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