Massage Gun - Quads
The Massage Gun - Quads is a percussive therapy technique designed to release tension, improve blood flow, and reduce stiffness in the front thigh muscles. This recovery exercise helps alleviate soreness after heavy leg training and prepares the quadriceps for optimal movement mechanics.
AI coaching enhances this recovery tool by analyzing your training volume and recovery metrics, such as HRV and sleep data, to prescribe the specific duration and intensity needed for your current fatigue level. By tracking your subjective soreness and performance data over time, the app learns how your body responds to percussive therapy, optimizing your warm-up and cool-down routines to prevent injury and accelerate muscle repair.
Form Cues
- Relax your leg muscles completely before starting
- Glide the device slowly along the muscle fibers from knee to hip
- Apply consistent, moderate pressure without digging in
- Spend extra time hovering over trigger points or knots
- Don't apply percussive force directly to the kneecap
- Don't tense or flex your quad muscles while massaging
- Don't hold the device on one spot for too long
- Don't move the device too quickly back and forth
Common Mistakes
- Hitting the kneecap or hip bone
- Moving the device too fast
- Tensing the leg muscles
- Applying excessive painful pressure
Muscles Worked
This technique directly targets the quadriceps femoris group, specifically the rectus femoris, vastus lateralis, and vastus medialis. By applying percussive force to these large muscle bellies, you stimulate local blood flow and reduce hypertonicity, which is essential for alleviating knee tension and improving squat depth.
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