Quad Roll with Foam Roller

Learn how to release tension, warm-up and maintain soft-tissue health in the quadriceps using a foam roller.

Primary Muscle Quadriceps
Secondary Muscle(s) None
Difficulty Beginner
Also known as Quadriceps Foam Roll
Equipment Foam roller

Quad Roll Guide

The quadriceps are responsible for leg and hip extension and are an easy muscle group to keep in good shape using a foam roller.

Foam roller exercises for the quads will alleviate muscular tension, limber the muscle, and work out any knots or trigger points for improved soft-tissue quality. 

How to do the Quad Roll

  1. Begin by supporting your bodyweight in a press-up position with a foam roller positioned lengthways between your quads and the floor. 
  2. Roll the quads muscles from the hip down to the knee. 
  3. Pause and hold on any tight or painful areas to workout the tension and repeat for all the muscle. 


  • Train one leg at a time (one leg on top of another) to increase the amount of pressure applied to the muscle, maximising the effect of your bodyweight. 
  • Tilting to one side can target certain areas of the muscle and ensure complete coverage. 


Always consult your GP before undertaking any form of weight loss, fitness or exercise.