SMFR Quad (Entire Thigh)

RIGHT

LEFT

Target: Left Leg, Knee, Hip, Thigh, Hip Flexor
Position: Lying Face Down

  1. Lie face down on floor on forearms with roller under bottom of left thigh

  2. Keep left leg straight fully extended with left foot down in neutral position

  3. Keep right knee bent up towards right hip and rest leg on floor

  4. Start with roller at bottom of left middle thigh

  5. Shift body forward on forearms to slowly bring roller up towards top of middle thigh region

  6. Move in 1 inch increments with muscle fully relaxed

  7. Hold any tender spot for 10-15 seconds

  8. Progression: Vary left foot position from neutral, to turned inward, then turned outward to address different thigh regions

Target: Right Leg, Knee, Hip, Thigh, Hip Flexor
Position: Lying Face Down

  1. Lie face down on floor on forearms with roller under bottom of right thigh

  2. Keep right leg straight fully extended with right foot down in neutral position

  3. Keep left knee bent up towards left hip and rest leg on floor

  4. Start with roller at bottom of right middle thigh

  5. Shift body forward on forearms to slowly bring roller up towards top of middle thigh region

  6. Move in 1 inch increments with muscle fully relaxed

  7. Hold any tender spot for 10-15 seconds

  8. Progression: Vary right foot position from neutral, to turned inward, then turned outward to address different thigh regions

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Leg, Knees, Knee Prone FlexionMatt AdlerSMFR, FRP Mobilization, Beginner, Intermediate, Advanced