Quad Foam Rolling
smr mobilization Quadriceps (rectus femoris, vasti)
Quadriceps SMR for APT, knee pain, and limited knee flexion.
Execution
- Prone with roller under the front of the thighs
- Forearms on the floor for support
- Roll from above the knees to the hip
- Pause 20-30 seconds on tender points
- 2-3 minutes
Cues
- Core engaged
- Avoid lumbar sag
- Tolerable pressure
Common Errors
- Excess lumbar extension
- Rolling too fast
- Staying only on the rectus femoris
Progressions
- Both legs -> Single leg -> Lacrosse ball