Quadriceps-SMR

A intermediate stretching exercise for the quads, done with a foam roller.

Main muscles: Quads
Equipment: Foam roller
Level: Intermediate
Type: Isolation
Movement: Static

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.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Quadriceps-SMR

Questions

What muscles does the Quadriceps-SMR work?

Mainly the quads.

Is the Quadriceps-SMR good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Quadriceps-SMR?

Good alternatives that train the quads: Adductor, Adductor/Groin, All Fours Quad Stretch or Frog Hops.

How many sets and reps of the Quadriceps-SMR should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).