Quadriceps-SMR
Quadriceps-SMR is a soft-tissue preparation - front-thigh smr exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Sartorius, Tensor fasciae latae
- Exercise type
- Soft-tissue preparation - front-thigh SMR
Exercise technique
- Lie down
Lie face down and support yourself on your forearms.
- Roller
Place the roller beneath the muscular front of one thigh.
- Other leg
Bring the opposite knee out to the side to support part of your weight on the floor.
- Load
Relax the treated leg and let the foot rest comfortably.
- Passes
Make slow, short passes between above the kneecap and below the hip crease.
- Hold
Pause briefly at a comfortable muscular point without increasing pressure.
- Switch
Transfer your weight to your arms and move the roller to the other thigh.
Key technique points
- Do not roll over the kneecap.
- Do not load the hip bone.
- Relax the target leg.
- Adjust pressure with the other leg.
- Keep your lower back supported and long.
- Make slow passes.
Common mistakes
Rolling onto the knee
Do not move the roller onto the kneecap or joint.
Compressing the hip crease
Do not press into the sensitive upper area beyond the muscle.
Tensing both legs
Do not hold your feet rigidly in the air and keep the front thighs constantly tense.
Applying all your weight
Do not remove support and create pressure you cannot tolerate.
Rolling quickly
Do not create uncontrolled friction over the front thigh.
Lower back sagging
Do not let your abdomen drop toward the floor while supported on your forearms.
Frequently asked questions
Quadriceps-SMR: why is “Rolling onto the knee” a mistake?
Do not move the roller onto the kneecap or joint.
Quadriceps-SMR: why is “Compressing the hip crease” a mistake?
Do not press into the sensitive upper area beyond the muscle.
Quadriceps-SMR: why is “Tensing both legs” a mistake?
Do not hold your feet rigidly in the air and keep the front thighs constantly tense.
Quadriceps-SMR: why is “Applying all your weight” a mistake?
Do not remove support and create pressure you cannot tolerate.
Quadriceps-SMR: why is “Rolling quickly” a mistake?
Do not create uncontrolled friction over the front thigh.
Quadriceps-SMR: why is “Lower back sagging” a mistake?
Do not let your abdomen drop toward the floor while supported on your forearms.
What should I focus on when doing Quadriceps-SMR?
Do not roll over the kneecap. Do not load the hip bone. Relax the target leg. Adjust pressure with the other leg. Keep your lower back supported and long. Make slow passes.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.