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.

View all exercises

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

This is some text inside of a div block.

Back

Front

Strength distributions

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

Explore other exercises

Band Bulgarian Split Squat

The Band Bulgarian Split Squat is a powerful lower body workout targeting thighs and glutes. Using a resistance band enhances intensity, boosts balance, and improves leg strength, stability, and flexibility.

Jumping Jacks are a full-body cardio exercise targeting the heart, lungs, legs, arms, and core. They combine dynamic jumping with increased and decreased spacing between hands and feet, enhancing cardiovascular fitness, agility, balance, and endurance.

Machine Hammer Bench Press

The Machine Hammer Bench Press effectively increases chest and triceps power. Its controlled movements isolate these muscle groups, enhancing overall upper-body strength and stability.

Start your fitness journey today

Enjoying exercises like Hand Roller Inner Quad, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.

Work with a trainer