Quadriceps Rolling
Prone (on the forearms) · Feeling of tightness in the front of the thigh (quadriceps)
Feeling of tightness in the front of the thigh (quadriceps)
Position and focus
Prone (on the forearms) · Feeling of tightness in the front of the thigh (quadriceps)
Starting position
Lie face down with both elbows roughly under your shoulders, and rest the tops of your thighs on the roller placed across.
Movement phases
1. Set up
Draw your abdomen in lightly and bring your head to knees close to a straight line.
2. Roll towards the knees
Pull your body forwards with your forearms, slowly rolling the roller to just above the knees.
3. Roll back
Push your body back with your forearms and return to the tops of the thighs.
4. Lower and rest
Lower your knees to the floor and rest.
What to check yourself
Is the lower back arching and sagging? Is the roller going over the kneecaps? Are the shoulders shrugging?
Coaching points for trainers
If the lower back tends to arch, gently squeeze the buttocks to stabilise the pelvis. Cue the client not to roll over the kneecaps.
Caution
Do not press hard through pain. Stop if you feel sharp pain, numbness or dizziness. If you have osteoporosis, pain under treatment, have had surgery or are pregnant, check with your healthcare professional. Do not roll over the kneecaps.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
Each note describes what the whole source covers.
Wiewelhove T et al. A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery. Front Physiol. 2019 ↗
A meta-analysis of foam rolling before and after exercise. Small improvements in flexibility and sprint performance before exercise and reduced muscle soreness after exercise are reported; the effects are small.
Konrad A et al. Foam Rolling Training Effects on Range of Motion: A Systematic Review and Meta-Analysis. Sports Med. 2022 ↗
A systematic review of changes in range of motion after several weeks of foam rolling.
This lesson was put together for this site from the methods for the same area in the sources above. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions