How to do the Quadriceps-SMR
- 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.
Muscles worked
| Role | Muscles |
|---|---|
| Primary | quads |
| Equipment | foam roller |
| Difficulty | intermediate |
| Type | isolation |
No foam roller? Train the same muscles with these
Ordered by how likely you are to own the 6 options.
Easier than the Quadriceps-SMR
Same movement pattern, lower entry difficulty — work up from here.
Common questions
What muscles does the Quadriceps-SMR work?
The Quadriceps-SMR primarily works the quads. Kneeling Hip Flexor, Looking At Ceiling, and On-Your-Back Quad Stretch train the same muscle, across 8 equipment types.
What equipment do you need for the Quadriceps-SMR?
A Foam Roller. Without a foam roller, Kneeling Hip Flexor, Looking At Ceiling, and On Your Side Quad Stretch train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.
Is the Quadriceps-SMR suitable for beginners?
It is rated intermediate. Start with Kneeling Hip Flexor, Looking At Ceiling, and On-Your-Back Quad Stretch and work up.
Where should the Quadriceps-SMR go in a workout?
Late — the Quadriceps-SMR is isolation work, so it follows your compounds.
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