Exercise Database

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Course: PHRE 3045 – Sports Injuries Movement Pattern: Target: Quadriceps Synergist(s):
Exercise
Regressions: Progressions:

Equipment: Foam Roller
Description:
  1. Assume a prone lying plank position with foam roller under quads.
  2. Adjust position as needed to target proximal, distal, lateral, medial and central quads.
  3. Keep pressure on elbow(s) and feet/toes to control the degree of pressure.
  4. Increase intensity by removing support leg and/or crossing one leg over the other.  Decrease intensity by addition of support leg and taking more pressure on elbows and feet.
  5. Roll a small area at a time and then move to another area.  Do not over do any one area to the point of significant pain or discomfort.  Less is more.
Common Error(s):
Spotting:
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