> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Quads foam roll

> Beginner · Dynamic · Unilateral

<video controls playsInline preload="none" poster="/images/exercises/e14h.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe14h%2Fe14h-264.mp4?alt=media&token=0339c662-b463-48e3-ae42-31f9582ef87b" className="w-full aspect-square rounded-xl" />

| | |
| - | - |
| **Difficulty** | Beginner |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Louis |
| **Video length** | 30 s |

## Technique

1. Lie prone on the foam roller under your thighs.
2. Roll up and down the roller with the help of your arms.
3. You can lift one leg or twist toward one side to apply more pressure on the other.
4. You can bend your knee for even more pressure.

<Info>
  **Logging:** Work each side for the time indicated.
</Info>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/foam-roller" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00q.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=c8f3c35bba23d1341251127649771378" alt="Foam roller" noZoom className="m-0 w-full h-full object-contain" width="258" height="148" data-path="images/equipment/q00q.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Foam roller</span></a></div>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="IT band foam roll" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e14k.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=7eb82cda530aa86c57152a659a264192" href="/exercises/it-band-foam-roll-e14k" width="320" height="320" data-path="images/exercises/e14k.jpg">Beginner</Card>
    <Card title="Hamstrings foam roll" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e14j.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=a108fd4d9502b84b9a143a5b99ab0fc7" href="/exercises/hamstrings-foam-roll-e14j" width="320" height="320" data-path="images/exercises/e14j.jpg">Beginner</Card>
    <Card title="Glutes foam roll" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e14i.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=43350331a08ce650ae2288d69559052f" href="/exercises/glutes-foam-roll-e14i" width="320" height="320" data-path="images/exercises/e14i.jpg">Beginner</Card>
    <Card title="Side foam roll" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0j6.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=b90851344e98ed6e8cebd11233d7f641" href="/exercises/side-foam-roll-e0j6" width="320" height="320" data-path="images/exercises/e0j6.jpg">Beginner</Card>
    <Card title="Armpit foam roll" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0j5.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=c4defb756eaee9bd47c2ce91f494b48f" href="/exercises/armpit-foam-roll-e0j5" width="320" height="320" data-path="images/exercises/e0j5.jpg">Beginner</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/quads-foam-roll-e14h). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.