Mobility

Hand Roller Outer Quad

Hand Roller Outer Quad is a fantastic movement for targeting your outer thigh muscles (quads). Through repeated rolling, you provide a deep tissue massage to the outer quad, helping to promote muscle recovery and flexibility. It's also great for rehabilitating muscles after strenuous workouts or reducing muscle pain and tension. This exercise requires minimal equipment and can be done as a relaxing, cool-down routine.

View all exercises

Hand Roller Outer Quad instructions

Step-by-step instructions

Begin by kneeling on a mat or carpeted floor.

Place the hand roller on the mat horizontally in front of you, gripping the roller handles with both hands.

Extend one leg sideways on the mat and place the roller beneath your outer thigh.

Applying moderate pressure, slowly roll the roller back and forth from your hip to your knee.

Return to the starting position and repeat on the other leg. Remember to take it slowly and maintain control.

Begin by kneeling on a mat or carpeted floor.

Place the hand roller on the mat horizontally in front of you, gripping the roller handles with both hands.

Extend one leg sideways on the mat and place the roller beneath your outer thigh.

Applying moderate pressure, slowly roll the roller back and forth from your hip to your knee.

Return to the starting position and repeat on the other leg. Remember to take it slowly and maintain control.

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

Mobility

Ladder Shuffle Hop

Ladder Shuffle Hop is an engaging lower body exercise that boosts cardio, agility, speed, and endurance. It incorporates sideways shuffle through a ladder with a hop, improving coordination and flexibility.

Try it out

Strength

Band Bench Press

The Band Bench Press boosts upper body strength, targeting chest, shoulders, and arms. Ideal for improving muscular endurance and stability, as resistance bands enable constant tension during the exercise.

Try it out

Strength

Dumbbell Floor Y

The Dumbbell Floor Y exercise targets upper body muscles, especially the shoulders and back. It involves lying face-down, extending arms into a 'Y' using dumbbells. Great for enhancing posture, strength, stability, and shoulder flexibility.

Try it out

Start your fitness journey today

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

Work with a trainer