How to Foam Roll the Quadriceps Muscles


In today’s new video on our YouTube channel (check out more of our videos), I demonstrate three of my favourite technique to use on the foam roller to work on your quadriceps muscles. Foam rolling your thighs can be pretty painful… but it’s very effective.

Many of the runners I meet who suffer with knee pain find roam rolling helpful in improving the quality of your quads musculature. ‘Tight’ quadriceps muscles are often one of the factors we see in anterior knee pain amongst runners.

Give it a go 🙂

Let me know how you get on in the comments…

About The Author 

James has an academic background in Sport Rehabilitation and a special interest in Applied Biomechanics. He currently coaches a large number of Runners and Triathletes across all levels of ability and performance. He's grown a strong reputation for enabling athletes to improve their running performance and overcome running injuries through improving their Running Technique and developing Running Specific Strength.



  • Another great video, thanks James! 🙂

  • Maybe I missed something. When it is said, hips forward, is it meant to put the top of the hips forward or the tail under?

  • Another great informative video

  • Thanks James, I love to watch your videos , I learn so much from them!


  • Hi James. Thanks for this video. Really hard to measure the pain scale though.
    I did a slight tear in my right calf back in early July and have struggled to resume ever since. Going uphill (my favourite) is a particular no-no.
    I tried the routine you suggest above and embraced the pain, but for the rest of the day, and the next day, felt similar to having run and the calf lock-up. Should I attempt a more gentle version of this, not attempt it at all? What are your thoughts?

    • sorry – my previous comment was relevant to the calves foam rolling, not the quads!

  • Loving the videos James! Are you going to do one for foam rolling glutes?

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