Mobility

Quad Roller

The Quad Roller exercise is a beneficial movement for improving flexibility and strength in the thighs. By rolling your quads on a foam roller, you're releasing tension and aiding in muscle recovery. This exercise is great for warm-ups, cooldowns or rehabilitation.

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Step-by-step instructions

Begin by kneeling on the floor and placing the roller beneath your thighs, just above your knees.

Balance yourself by placing your hands on the floor in front of you.

Using your arms for support and leverage, gently roll your body over the roller, moving it down your thighs, stopping just above the kneecap.

Once you reach the top of the kneecap, roll yourself back up to your starting position.

Take care not to roll directly onto your knees or over any bony areas to avoid injury. Repeat this movement for the programmed number of reps.

Begin by kneeling on the floor and placing the roller beneath your thighs, just above your knees.

Balance yourself by placing your hands on the floor in front of you.

Using your arms for support and leverage, gently roll your body over the roller, moving it down your thighs, stopping just above the kneecap.

Once you reach the top of the kneecap, roll yourself back up to your starting position.

Take care not to roll directly onto your knees or over any bony areas to avoid injury. Repeat this movement for the programmed number of reps.