Roll Rectus Femoris
How to do it
Starting position
- Lie facedown and place a foam roller under the front of your thighs.
- Place your elbows under your shoulders and prop up your upper body.
- Brace your core and keep your torso straight.
Movement
- Push and pull your body with your arms to slowly roll from below your pelvis to above your knees.
- If you find a tight spot, you can pause there for a few seconds.
- If you want to do one side at a time, move the opposite leg out to the side.
Breathing
Don't hold your breath while rolling; breathe comfortably.
Trainer tips
- Lie face down, place the front of your thighs on the foam roller, and support yourself on your elbows
Cautions
- Do not press on your kneecap.
- Do not let your lower back sag or arch excessively.
- Pressing on the kneecap
Exercise info
| Primary muscles |  Quads |
|---|---|
| Equipment |  Foam roller |
| Movement pattern | Stretching |
| Recommended time | 30 sec–1 min |
1 similar exercises
Representative exercise: Roll Rectus Femoris
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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.