# Quadriceps | FREE 4K Videos | 321 STRONG > Target all four quadriceps muscles with focus on the Rectus Femoris, Vastus Medialis, Vastus Intermedius, Vastus Lateralis, and VMO. This guided routine improves leg strength and mobility. **URL:** https://321strong.com/videos/quads --- [Back to Videos](/videos) [English](/videos/quads) [日本語](/videos/quads?lang=ja) # Quadriceps Massage all quadriceps muscles Get the roller used in this video The 321 STRONG massage roller: free Prime shipping, backed by 1000s of 5-star reviews. [Shop on Amazon](https://www.amazon.com/dp/B01FOS1WJK?maas=maas_adg_48370A6D4EC630CF09AAE2A73C18BBDE_afap_abs&ref_=aa_maas&tag=maas&321src=video-single) ## About This Video Target all four quadriceps muscles with focus on the Rectus Femoris, Vastus Medialis, Vastus Intermedius, Vastus Lateralis, and VMO. This guided routine improves leg strength and mobility. ### How to Perform This Technique 1 Lay face down on the floor or a yoga mat. Support yourself on your forearms. 2 Position the roller underneath both legs, directly beneath the quadriceps muscle. 3 Keep your head straight, facing downward the whole time. 4 Use your forearms to to support your body weight while moving the roller from the area just above your knee caps up to the front of your hips. 5 You can adjust the length of your quad by varying the degree that you bend your knee(s). 6 If you find a tight or knotted area, hold pressure directly on it for 5-10 seconds, and then roll back and forth to release tension. Repeat this 2-3 times for increased benefit. 7 Perform approximately 10 complete rolls (movements back and forth). ### Benefits Reduce knee pain from tight quads Improve squat depth and hip flexion Flush lactic acid after leg day **Pro Tip:** Watch this video in conjunction with our product guide for the best results. Take your time with each technique and listen to your body. [Get Your Roller](https://www.amazon.com/dp/B01FOS1WJK?maas=maas_adg_48370A6D4EC630CF09AAE2A73C18BBDE_afap_abs&ref_=aa_maas&tag=maas&321src=video-single) #### Video Details Duration: 1:14 Quality: 4K (2160p) Level: All Levels #### Other Videos [View All 13 Videos](/videos) ## Read More on This Technique Guides and answers on 321strong.com that cover this exact movement. [Answer Correct Foam Rolling Technique for Quads Lie face-down, roller just above the knees, and roll slowly from knee to hip, pausing 20-30 seconds on tight spots. Full quad rolling technique inside.](/answers/correct-foam-rolling-technique-for-quads)[Answer Foam Roll Quads Without Hurting Your Knees Learn the exact technique to foam roll your quads safely. Position, pressure tips, and common mistakes that cause knee pain.](/answers/foam-roll-quads-without-hurting-your-knees)[Article Foam Rolling Quads: How to Actually Do It Right Foam rolling quads the right way: step-by-step technique, timing tips, and common mistakes, from a team with 10+ years of foam roller experience.](/blog/foam-rolling-quads-how-to-actually-do-it-right)[Answer How Long to Foam Roll Quads Foam roll each quad for 30 to 60 seconds per side, repeating once if a spot stays tight, and stop if the pressure turns sharp instead of firm.](/answers/how-long-to-foam-roll-quads)[Answer How to Foam Roll Your Quads Without Bruising Roll each quad 60-90 seconds with moderate pressure, easing off near the knee and IT band, to avoid bruising while foam rolling your thighs.](/answers/how-to-foam-roll-your-quads-without-bruising)[Answer What Is the Best Way to Foam Roll Sore Quads Roll sore quads face-down with medium pressure, working from above the knee to the hip crease in slow passes, easing off any sharp spots.](/answers/what-is-the-best-way-to-foam-roll-sore-quads)