# 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://localhost/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 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)[Answer Why Does Foam Rolling My Quads Hurt So Much? Foam rolling quads hurts because the muscle is dense, loaded daily, and packed with myofascial adhesions. Learn why it happens and how to roll smarter.](/answers/why-does-foam-rolling-my-quads-hurt-so-much)