Quadriceps-SMR

An intermediate stretch for the quads, done with a foam roller.

Movement guide

Quadriceps-SMR

Demand · source-assignedMedium (unreviewed)

Equipment requiredA foam roller

Muscle focusQuads

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Sit squat (partial squat) demonstrated on the 3D figure

3D demoSit squat (partial squat)Beginner · No equipment

Similar move, beginner grade.

This move

Quadriceps-SMR demonstrated on the 3D figure

3D demoQuadriceps-SMRIntermediate · A foam roller

Intermediate grade (source-assigned).

Harder option

Dancer pose (Natarajasana) demonstrated on the 3D figure

3D demoDancer pose (Natarajasana)Advanced · No equipment

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads.

Equipment

A foam roller

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Intermediate Hip Flexor and Quad Stretch demonstrated on the 3D figure

3D demoIntermediate Hip Flexor and Quad StretchIntermediate · Other / check instructions

Kneeling Hip Flexor demonstrated on the 3D figure

3D demoKneeling Hip FlexorBeginner · Other / check instructions

Looking At Ceiling demonstrated on the 3D figure

3D demoLooking At CeilingBeginner · Other / check instructions

On Your Side Quad Stretch demonstrated on the 3D figure

3D demoOn Your Side Quad StretchBeginner · Other / check instructions

Quad Stretch demonstrated on the 3D figure

3D demoQuad StretchIntermediate · Other / check instructions

Rear Leg Raises demonstrated on the 3D figure

3D demoRear Leg RaisesBeginner · No equipment

Browse more

Quad stretches

Questions people ask

What muscles does the Quadriceps-SMR work?

Mainly the quads.

What equipment do I need for the Quadriceps-SMR?

A foam roller.

Is the Quadriceps-SMR good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Sit squat (partial squat).

What is an easier alternative to the Quadriceps-SMR?

Try the Sit squat (partial squat). It works similar muscles at a lower grade.

How do I make the Quadriceps-SMR harder?

Progress to the Dancer pose (Natarajasana), or add load, range or slower lowering once your form is solid.