Quads
Foam Roll IT Band
The Foam Roll IT Band is a foam rolling exercise with a foam roller for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 100%.
How to do it
- Lie on your side on a mat with a foam roller under the outer thigh, just above the knee.
- Support the upper body on the bottom forearm.
- Cross the top leg over and plant that foot flat in front to control the pressure.
- Roll slowly from above the knee to below the hip for 30 to 60 seconds, pausing on tender spots.
- Stay off the knee joint and the hip bone, then switch sides.
Tips
- Roll slightly forward onto the front of the outer thigh to reach the outer quad.
- Push more through the top foot if the pressure is too much.
Common mistakes
- Rolling over the outside of the knee.
- Holding the breath and tensing the whole leg.
Muscles worked by the Foam Roll IT Band
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The outer thigh: vastus lateralis under the iliotibial band. Rolling body weight over a foam roller or ball presses on the rolled muscle; it is soft tissue work, so only the rolled area is coloured (tier 1) and nothing counts as load.
Foam Roll IT Band alternatives
Same equipment
Frequently asked questions
What muscles does the Foam Roll IT Band work?
Mainly the quads (vastus lateralis).
Is the Foam Roll IT Band good for beginners?
Yes. The Foam Roll IT Band is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Foam Roll IT Band?
For example the Foam Roll Quads. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.