Roll Quadriceps (Vastus Lateralis) Lying on Floor
How to do it
Starting position
- Lie on your side and place a foam roller under the outside of your bottom thigh.
- Prop up your upper body with your bottom elbow.
- Bend your top leg and place your foot on the floor in front of you.
Movement
- Push and pull your body with your arms and top leg to slowly roll from below your pelvis to above your knees.
- If the pressure is too intense, support more of your body weight with your top leg.
- Repeat on the other side.
Breathing
Don't hold your breath while rolling; breathe comfortably.
Trainer tips
- Take weight off with your elbow and top leg to adjust the pressure
Cautions
- Do not press on your hip bone or the side of your knee.
- Do not press so hard that it hurts.
- Pressing on the hip bone or the side of the knee
Exercise info
| Primary muscles |  Quads |
|---|---|
| Equipment |  Foam roller |
| Movement pattern | Stretching |
| Recommended time | 30 sec–1 min (one side at a time) |
Related exercises
Foam Roller Lateral Hip StretchHarderAll Fours Quad StretchHarderStanding Quad StretchSimilar exerciseKneeling Hip Flexor StretchSimilar exerciseSide Lunge with Hip RotationSimilar exerciseMassage Ball Rectus Femoris StretchSame muscle · different equipmentDumbbell Split Lunge StretchSame muscle · different equipmentBand Hip Flexor and Quad StretchSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.