ClapMove · clapmove.com
Exercise handout — move better, feel better.
Foam Roll Quadriceps
Self-massage of the front thigh using a foam roller. Helps reduce muscle tightness.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
foam_roller
Home Options
- foam roller
No equipment? Try: Massage stick, Tennis ball against wall
Dosage
1
Sets
90 sec
Reps / Time
0 sec
Rest
60-120 sec per leg
Tempo
Step-by-Step Guide
Set up
- Lie face down with foam roller under front of thighs
- Support yourself on forearms
- One leg can be off to the side for more pressure
Step 1 of 4
Roll slowly from hip to just above knee
Step 2 of 4
Spend 20-30 seconds on tender spots
Step 3 of 4
Move side-to-side to cover full muscle
Step 4 of 4
Repeat on other leg
Breathing
- Breathe deeply throughout
- Exhale into tender spots
Form Cues
- Go slowly - this isn't a race
- Breathe through discomfort
- Pause on tight/tender spots
- Don't roll over kneecap
Common Mistakes to Avoid
- Rolling too fast
- Rolling over the kneecap
- Holding breath
- Too much pressure
Safety Information
Avoid rolling over bone. Gentle to moderate pressure.
Progressions
Firmer roller, single leg for more pressure
Regressions
Softer roller, less body weight
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.