# 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.

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# Quadriceps
  Massage all quadriceps muscles 

       
                    
## 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
      Release quad tension     Improve knee function     Enhance leg strength     Better athletic performance     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      
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