How to Do Foam Roller Quads

Foam Roller Quads is a quads exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Foam Roller Quads

  1. 01Position yourself in a forearm plank with the foam roller under your thighs.
  2. 02Keep your core engaged to prevent your lower back from sagging toward the floor.
  3. 03Use your arms to pull and push your body over the roller from the hips to the top of the knees.
  4. 04Rotate your legs inward and outward to target the different heads of the quadriceps.
  5. 05Pause and apply pressure on any areas of significant tightness.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Foam Roller Quads

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Move at a rate of one inch per second to ensure the compression reaches deeper muscle fibers.

Same coaching engine used inside the A90 app

05 / FAQ

Foam Roller Quads questions

What muscles does Foam Roller Quads work?

Foam Roller Quads is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Foam Roller Quads correctly?

Position yourself in a forearm plank with the foam roller under your thighs. Keep your core engaged to prevent your lower back from sagging toward the floor. Use your arms to pull and push your body over the roller from the hips to the top of the knees. Rotate your legs inward and outward to target the different heads of the quadriceps. Pause and apply pressure on any areas of significant tightness.

What is the A90 coach tip for Foam Roller Quads?

Move at a rate of one inch per second to ensure the compression reaches deeper muscle fibers.

Is Foam Roller Quads suitable for beginners?

Foam Roller Quads is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Foam Roller Quads?

No. Foam Roller Quads is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes foam roller quads into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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