Foam Roll - Quads
Foam rolling the quads is a self-myofascial release technique designed to relieve tension and tightness in the front of the thigh. By applying controlled bodyweight pressure, this movement helps improve knee flexibility, reduce soreness, and prepare the legs for lower-body training.
The AI analyzes your recent leg training volume and intensity to recommend the optimal duration for this recovery session. If you consistently log high soreness or restricted knee mobility, the app prioritizes this exercise to accelerate recovery before your next squat or lunge session. Additionally, by correlating your recovery work with sleep quality and HRV data, the AI ensures you aren't over-stressing tissue that is already inflamed.
Form Cues
- Support your upper body on your forearms in a plank position
- Engage your core to prevent your lower back from arching
- Roll slowly from the hips down to just above the knees
- Relax your leg muscles completely to allow deep tissue compression
- Pause on tender spots for 20-30 seconds while breathing deeply
- Don't roll directly over the kneecap or bone
- Don't let your lower back sag toward the floor
- Don't move quickly back and forth
- Don't hold your breath when you find a painful trigger point
Common Mistakes
- Rolling directly on the knee joint
- Arching the lower back excessively
- Rolling too fast to be effective
- Tensing the quad muscles
- Spending too much time on non-tender areas
Muscles Worked
This exercise primarily targets the quadriceps femoris group, helping to break up adhesions and improve tissue quality in the rectus femoris and vastus muscles. While the focus is on the thighs, your abdominal muscles and shoulders work isometrically to stabilize your body weight during the movement.
Primary
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