Quadriceps-SMR
How to do the Quadriceps-SMR
- 1
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.
- 2
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.
How to program the Quadriceps-SMR
Sets and reps
As an isolation movement, the Quadriceps-SMR is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Quadriceps-SMR is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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Frequently asked questions
What muscles does the Quadriceps-SMR work?
The Quadriceps-SMR primarily targets the Quadriceps.
What equipment do I need for the Quadriceps-SMR?
You need Foam Roll. Difficulty level: Intermediate.
How many sets and reps of the Quadriceps-SMR should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
