Mobility

Hand Roller Inner Quad

The Hand Roller Inner Quad is a simple, yet effective exercise for working out your inner thighs. It helps to improve strength, flexibility, stability and even assists in rehab from certain injuries. It involves rolling a small device back and forth over your inner thighs, providing a targeted strain to those muscles.

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Hand Roller Inner Quad instructions

Step-by-step instructions

1

Sit down on the floor, legs extended in front of you.

2

Place a foam roller under the inside of your thigh, near your knee.

3

Support yourself by placing your hands flat on the floor behind you.

4

Roll your body back and forth, adjusting the pressure on the foam roller by shifting your weight.

5

Move the foam roller up your inner thigh and repeat this motion until you reach your hip.

Sit down on the floor, legs extended in front of you.

Place a foam roller under the inside of your thigh, near your knee.

Support yourself by placing your hands flat on the floor behind you.

Roll your body back and forth, adjusting the pressure on the foam roller by shifting your weight.

Move the foam roller up your inner thigh and repeat this motion until you reach your hip.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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