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

You must be logged in to use Exercise Tools

View Quad Roll with Foam Roller guide

  • 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. 

Related Equipment


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

Our commitment

Fitstream is committed to working with best-in-class fitness equipment, rigorously tested and constructed to withstand heavy daily use by the world's most demanding fitness enthusiasts.


We don't believe in choosing between Olympic lifting, calisthenics or gymnastics. We choose fitness. Well-rounded and capable physiques forged from diversity, intensity and dedication.

Fitstream is for everyday people wanting good health and an elite physique that not only looks amazing, but can perform too, using tools & techniques that are beautifully primitive, yet brutally effective.

Learn More
Back to top