Foam Roller Quads Exercises to Reduce Soreness

Performing foam roller quads exercises will drastically reduce muscle soreness and improve all aspects of your mobility because the quads are a crucial muscle for walking, running, jumping and squatting.

Located at the front part of the thigh, the quads are a group of four muscles:

  • Rectus femoris
  • Vastus lateralis
  • Vastus medialis
  • Vastus intermedius

Yeah, that’s definitely a mouthful! No wonder we all just call them the quads!

foam roller quads

Keeping your quads in top condition should be a priority for everyone, whether you’re a professional athlete or not. Strong quads will give you more power when performing most sports, however training hard and lifting heavy to build the quads can lead to strains and other injuries.

How to perform foam roller quads exercises correctly:

Both legs at the same time:

  • Lay on the floor face down and place the foam roller under your quads just above the knees.
  • Arms should be placed on the floor with the elbows under the shoulders.
  • Slowly push yourself backwards, rolling the foam roller up the legs.
  • Then change direction and slowly roll back in the opposite direction.
  • Find any trigger points and hold for 30 seconds and let the vibrations do the work.

We find that using a longer foam roller is better for this as you can comfortably fit both legs on!

One leg at a time:

  • Face down on the floor, place the foam roller under your right quad just above the knee.
  • Make sure the left leg is bent out to the side at a 90 degree angle.
  • Place your arms on the floor with the elbows under the shoulders.
  • Slowly push backwards, rolling the foam roller up the leg.
  • Change direction and slowly roll back in the opposite direction.
  • Find trigger points and hold for 30 seconds and let the vibrations do the work.
  • Change legs and work on the left side!

Make sure not to foam roll too fast or too slow!

Doing these quick and easy foam roller quads exercises regularly will guarantee to help strengthen your quads and prevent injuries.