Mobility

Quad Roller

The Quad Roller exercise is a beneficial movement for improving flexibility and strength in the thighs. By rolling your quads on a foam roller, you're releasing tension and aiding in muscle recovery. This exercise is great for warm-ups, cooldowns or rehabilitation.
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Quad Roller instructions
Step-by-step instructions
1
Begin by kneeling on the floor and placing the roller beneath your thighs, just above your knees.
2
Balance yourself by placing your hands on the floor in front of you.
3
Using your arms for support and leverage, gently roll your body over the roller, moving it down your thighs, stopping just above the kneecap.
4
Once you reach the top of the kneecap, roll yourself back up to your starting position.
5
Take care not to roll directly onto your knees or over any bony areas to avoid injury. Repeat this movement for the programmed number of reps.
Begin by kneeling on the floor and placing the roller beneath your thighs, just above your knees.
Balance yourself by placing your hands on the floor in front of you.
Using your arms for support and leverage, gently roll your body over the roller, moving it down your thighs, stopping just above the kneecap.
Once you reach the top of the kneecap, roll yourself back up to your starting position.
Take care not to roll directly onto your knees or over any bony areas to avoid injury. Repeat this movement for the programmed number of reps.
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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