Setup and loading
Foam roller.
How to do the quad foam roll step by step
- Lie face down with the roller under one thigh.
- Roll slowly from hip to knee.
- Pause on tight spots.
Form cues
- Relaxed leg
- Slow
Common mistakes
- Rolling over your kneecap
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Sets and reps for your goal
Mobility
30-60 s per area2-3 sets of 30-60 seconds or 8-10 slow reps. Daily or before training.
Work in a pain-free range with slow breathing. A little often is better than a lot once in a while.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Foam rollerMedium density to start.
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Variations and similar exercises
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