How to Do the Quadriceps-SMR

Intermediate · Foam Roll · Targets Quadriceps

How to perform it

1. Lay facedown on the floor with your weight supported by your hands or forearms. Place a foam roll underneath one leg on the quadriceps, and keep the foot off of the ground. Make sure to relax the leg as much as possible. This will be your starting position.
2. Shifting as much weight onto the leg to be stretched as is tolerable, roll over the foam from above the knee to below the hip, holding points of tension for 10-30 seconds. Switch sides.

Muscles worked

The Quadriceps-SMR primarily targets your Quadriceps. You'll need foam roll.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Quadriceps-SMR slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.

More Quadriceps exercises

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