How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the foam roll quads in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Foam Roll Quads: how to do it and muscles worked

The foam roll quads mainly works your quadriceps. You need simple equipment.

Muscles worked

Main

Quadriceps

How to do the foam roll quads

1
Lie face down with the foam roller under your thighs, just above your knees. Prop yourself up on your forearms with your core braced and legs straight.
2
Use your arms to slowly roll your body back so the roller travels from just above your knees up to the top of your thighs. Then roll back down the same way.
3
Move slowly for about 1 minute per leg, pausing for 20 to 30 seconds on any tender spot. Breathe steadily and keep your legs relaxed.

Form tip: Do not roll over your kneecap or hip bones. Keep your core tight so your lower back does not sag.

Common questions

Which muscles does the foam roll quads work?: The foam roll quads mainly works your quadriceps.
What equipment do I need for the foam roll quads?: You need simple equipment.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the foam roll quads in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.