Quadriceps SMR

Quadriceps self-myofascial release (SMR) is a self-administered soft-tissue treatment for the lower body, usually using a foam roller, lacrosse ball, or other "trigger point" massage tool. By applying pressure strategically to the quad muscles of the upper leg, some people find they can cause this often painful and tight muscle group to relax or "release." Quadriceps SMR is often accompanied by SMR on the calf, glute, or hip muscles, or by stretches that target the calves or quads.

Benefits

Can encourage blood flow to the quadriceps muscles, including the vastus medialis and rectus femoris
May be able to temporarily increase range of motion in the knee joints
Effective as part of a warm-up or post-workout recovery
Along with stretching the calves and quadriceps, some people find it can provide temporary relief from certain types of exercise-derived knee pain

Type: Stretching
Main Muscle Worked: Quadriceps
Equipment: Foam Roll
Level: Intermediate

5.4

Average

Quadriceps SMR Images

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Quadriceps SMR Instructions

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.
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.