Quads
Foam Roll Quads
The Foam Roll Quads is a foam rolling exercise with a foam roller for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 36%, quads (vastus medialis) 32% and quads (rectus femoris) 32%.
Also known as: foamrollen
How to do it
- Lie face down on a mat on the forearms with a foam roller under the front of one thigh.
- Bend the other knee out to the side to control the pressure.
- Pull with the forearms to roll slowly from just above the knee to just below the hip.
- Make slow passes for 30 to 60 seconds, pausing for a few breaths on tender spots.
- Turn the leg in and out to reach the inner and outer quad, stay off the kneecap, then switch sides.
Tips
- Keep the abs braced so the hips and back stay level.
- Bend and straighten the knee slowly while paused on a tender spot.
Common mistakes
- Rolling over the kneecap.
- Letting the lower back sag into an arch.
Muscles worked by the Foam Roll Quads
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.
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 Quads alternatives
Same equipment
Frequently asked questions
What muscles does the Foam Roll Quads work?
Mainly the quads (vastus lateralis), quads (vastus medialis) and quads (rectus femoris).
Is the Foam Roll Quads good for beginners?
Yes. The Foam Roll Quads 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 Quads?
For example the Foam Roll IT Band. 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.