Quadriceps-SMR
How to do the Quadriceps-SMR with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
,
Foam Roll
How to do the Quadriceps-SMR
- 1
Lay facedown on the floor with your weight supported by your hands or forearms. Place a foam roll underneath one leg on the quadriceps, and keep the foot off of the ground. Make sure to relax the leg as much as possible. This will be your starting position.
- 2
Shifting as much weight onto the leg to be stretched as is tolerable, roll over the foam from above the knee to below the hip, holding points of tension for 10-30 seconds. Switch sides.
Log it, see it on your body.
Every Quadriceps-SMR set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Quadriceps-SMR fits
The Quadriceps-SMR shows up in training built around a specific goal. See how it fits:
More quads exercises
Quadriceps-SMR: common questions
What muscles does the Quadriceps-SMR work?
The Quadriceps-SMR primarily works the Quads.
Is the Quadriceps-SMR suitable for beginners?
The Quadriceps-SMR is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Quadriceps-SMR?
To do the Quadriceps-SMR you'll need a foam roller.
Is the Quadriceps-SMR a compound or isolation exercise?
The Quadriceps-SMR is an isolation exercise, it targets the quads through a single joint, which makes it useful for focused, targeted work.
How do I do the Quadriceps-SMR with correct form?
Lay facedown on the floor with your weight supported by your hands or forearms. Place a foam roll underneath one leg on the quadriceps, and keep the foot off of the ground. Make sure to relax the leg as much as possible. This will be your starting position. Follow the full step-by-step above for the complete movement.
Log your Quadriceps-SMR sets, free.
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