Quad Foam Roll
Quad Foam Roll is a great exercise to improve the flexibility of the quads. It can be used as a warmup or cool-down exercise or as part of a corrective exercise program for injury prevention or rehabilitation.
BEGINNER
Vastus Medialis Foam Roll
Vastus Medialis Foam Roll is a great self-massage exercise that also works as a warm-up exercise. Vastus Medialis Foam Roll exercise targets your quads muscles.
Demonstration Video
Share Exercise
Target Muscles
Instructions
- Lie on your stomach; arms bent 90 degrees in front of you, elbows on the floor, and a foam roller parallel to one leg. Raise your leg, allowing the foam roller to slide under your thigh so that the inside of your knee is on top of it. This is your starting position.
- Rotate your leg so that the roller rolls along your inner thigh. Then turn your leg back. Maintain pressure on the thigh and hold the tender points until you feel them relax.
Tips
- Avoid walking too fast. Use the roller as a massager and stay in the most uncomfortable areas.
- Avoid too hard efforts. Apply enough pressure to be slightly uncomfortable, but not so much that you feel pain.
Alternative Exercises
Groin Foam Roll
Groin Foam Roll is a warm-up exercise that reduces muscles pain, making them more responsive and stretching, and increases the range of motion around a joint.
Spotted an error or missing detail?
Report it here
so we can improve this exercise.
Author
We use cookies to improve your experience on our site. By using our site, you agree to our
cookie policy.