Quadriceps-SMR
An intermediate isolation mobility exercise that works the quads, using a foam roller.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to Quadriceps-SMR
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Lying Prone Quadriceps
An advanced mobility exercise that works the quads, needing no equipment.
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2
All Fours Quad Stretch
An intermediate mobility exercise that works the quads, needing no equipment.
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3
Frog Hops
An intermediate compound mobility exercise that works the quads.
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4
Intermediate Hip Flexor and Quad Stretch
An intermediate compound mobility exercise that works the quads.
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5
Iron Crosses (stretch)
An intermediate compound mobility exercise that works the quads.
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6
Quad Stretch
An intermediate mobility exercise that works the quads.
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7
Kneeling Hip Flexor
A beginner isolation mobility exercise that works the quads.
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8
Looking At Ceiling
A beginner isolation mobility exercise that works the quads.
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9
On Your Side Quad Stretch
A beginner isolation mobility exercise that works the quads.
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10
On-Your-Back Quad Stretch
A beginner isolation mobility exercise that works the quads.
Frequently Asked Questions
What muscles do quadriceps-smr work?
Quadriceps-SMR primarily works the quads.
What equipment do I need for quadriceps-smr?
Quadriceps-SMR uses foam roller.
Quadriceps-SMR: is it suitable for beginners?
Quadriceps-SMR is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of quadriceps-smr?
Lying Prone Quadriceps, All Fours Quad Stretch, Frog Hops train the same primary muscles and are listed with 7 more alternatives above.
How do I log quadriceps-smr in Fitnit?
As time held rather than reps. Fitnit records the seconds and credits them to the quads on your body map, so you can see which muscles you train hard and never stretch.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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