Quadriceps-SMR

What it is

This is a self-myofascial release technique targeting your quadriceps muscles. Using a foam roll, you apply pressure to help release tension and improve tissue flexibility in your upper leg. This exercise helps promote recovery and reduce muscle soreness after activity. It focuses specifically on your quadriceps, the large muscle group at the front of your thigh.

Technique tips

• Use your hands or forearms to control the rolling pressure.
• Keep your leg as relaxed as possible during the movement.
• Apply steady pressure as you roll from knee to hip.
• Pause on tender spots for 10 to 30 seconds.
• Increase pressure by shifting more weight onto the roller.
• Remember to complete the technique on both legs.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.