Eccentryx / Exercise Atlas / recovery
Quad Roll
Prone with roller under thigh; brace on elbows from hip to above knee.
Muscles
- Primary
- quads
- Supporting
- rectus femoris, vastus lateralis, vastus medialis
Mechanics
- Pattern
- soft tissue prep
- Equipment
- foam roller
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- Target feel
- Quads soften while abs keep pelvis from dumping forward.
- Progression
- Bend knee during pauses to add tissue glide.
- Regression
- Use both thighs on the roller to reduce pressure.
Watch for
- Rolling onto kneecap
- Letting low back sag
Substitutions
- Supine quad stretch
- Couch stretch
- Leg extension