{"id":43511,"date":"2019-09-10T03:00:19","date_gmt":"2019-09-10T01:00:19","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/quad-foam-roll\/"},"modified":"2019-09-10T03:00:19","modified_gmt":"2019-09-10T01:00:19","slug":"quad-foam-roll","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/learn\/quad-foam-roll\/","title":{"rendered":"Tutorial: Quad Foam Roll"},"content":{"rendered":"\n<p>September\u2019s first tutorial will show you all you need to know to perform the <a href=\"https:\/\/vimeo.com\/191935533\/33eef52cd3\">quad foam roll<\/a>, a great exercise to<strong> improve the flexibility of the quadriceps<\/strong> (<a href=\"https:\/\/evofitness.at\/en\/download-foam-roller-guide\/\">read our full foam rolling Guide here<\/a>).<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WHAT<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>The quad foam roll is a great\nexercise to improve the flexibility of the quads (quadriceps). <\/li><li>It can be\nused as a warm-up or cool-down exercise, or as part of a corrective exercise\nprogram for injury prevention or rehabilitation.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">HOW<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>To perform the quad foam roll correctly, you must start by lying on your front and place the roller at the top of your thigh. Bend the opposite leg and put it to the side away from the roller. Rest your body weight comfortably through the forearms\/shoulders. <\/li><li>Using your arms and an opposite leg for support, slowly move your body weight forward as the roller runs down the thigh. This should be a prolonged, controlled movement \u2013 the entire roll should last 30 sec from top of the leg to just above the knee. <\/li><li>If you feel any specifically tight point in the quads, hold your position on this point for 5 secs until the tightness reduces \u2013 then continue to roll down the thigh. <\/li><li>Breathe deeply during the rolling and repeat 2-3 times as necessary.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">WHY<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>The quadriceps muscles are powerful stabilizers of the knee and are engaged in many upright activities including running, squatting, stepping and jumping. As such, this muscle group can become prone to tightness\/shortness, and if left unchecked may lead to tendonitis in the quadriceps tendon. With this in mind, regular foam rolling should become part of your warm-up or cool-down, especially before or after heavy lifting or running. <\/li><li>The quad foam roll can also be modified by placing the foam at the top of the thigh where it meets the hip (hip crease). Holding the foam roll in this position for 5-10 seconds may help to release the quadriceps muscles before rolling down the thigh. <\/li><li>Another useful variation: as you roll down the leg, progressively bend the knee. This action gently stretches the quadriceps muscles as you roll and can result in a more significant stretch.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Foam roll quads\" src=\"https:\/\/player.vimeo.com\/video\/191935533?h=33eef52cd3&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Did you like the quad foam roll tutorial? Here are some more tutorials for you: <\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/evofitness.at\/en\/medicine-ball-tornado\/\">Medicine ball tornado<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/?p=14447\">Support front downward dog<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/?p=14441\">Kinesis alternate high punch<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/?p=14436\">Superfunctional glute stretch<\/a> <\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-knee-raise\/\">Knee raise<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-superman-exercise\/\">Superman<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/medicine-ball-squat-to-overhead-press\/\">Medicine ball squat to overhead press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/kinesis-overhead-press\/\">Kinesis overhead press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/trx-low-press\/\">TRX low press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/supported-pull-up\/\">Supported pull-up<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/standing-alternate-low-pull\/\">Standing alternate low pull on the Kinesis Station<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-deep-squat-long-post-2\/\">Deep squat long post<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/med-ball-squat-jump\/\">Med ball squat jump<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/kinesis-station-low-pull\/\">Kinesis Station low pull<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/assisted-squat\/\">Assisted squat<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/superfunctional-hip-mobility-with-twist\/\">Superfunctional hip mobility with a twist<\/a><\/li><\/ul>\n\n\n<div style=\"background-color: #262220; color: #ffffff; padding: 8% 8% 5%;\">\n<h2 style=\"color: #00a299; margin-bottom: 0px;\">FOAM ROLLER GUIDE<\/h2>\n<h5 style=\"color: #00a299; font-weight: 400;\">DOWNLOAD THE GUIDE AND START ADDING FOAM ROLLING EXERCISES TO YOUR REGULAR WORKOUT ROUTINE<\/h5>\n<p>The guide explains the benefits of rolling and teaches how to correctly perform different kinds of foam rolling exercises.<\/p>\n<form id=\"subForm\" class=\"js-cm-form\" action=\"https:\/\/www.createsend.com\/t\/subscribeerror?description=\" method=\"post\" data-id=\"30FEA77E7D0A9B8D7616376B900632317311BBBF5F700DE830B70C2DDECC5A8B724DB531B2989B908822A5037DD99C3FD0111D1031FAFE9D4BCAE2136CA497F0\">\n<table style=\"margin: 0px;\">\n<tbody>\n<tr>\n<td><input id=\"fieldyhcdyi\" name=\"cm-f-yhcdyi\" required=\"\" type=\"text\" placeholder=\"First name\"><\/td>\n<td><input id=\"fieldyhcdyt\" name=\"cm-f-yhcdyt\" required=\"\" type=\"text\" placeholder=\"Last name\"><\/td>\n<\/tr>\n<tr>\n<td colspan=\"2\"><input id=\"fieldEmail\" class=\"js-cm-email-input\" name=\"email\" required=\"\" type=\"email\" placeholder=\"Email\"><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<div style=\"padding: 0px 10px; color: #fff;\">\n<p><input id=\"fieldyhahrk-0\" name=\"cm-fo-yhahrk\" required=\"\" type=\"checkbox\" value=\"1010497\"> <span style=\"font-size: 13px;\">I agree to the processing and storage of my personal data according to EVO\u2019s <a href=\"https:\/\/evofitness.at\/en\/privacy-policy\/\" target=\"_blank\" rel=\"noopener noreferrer\">Privacy Policy.<\/a><\/span><\/p>\n<p style=\"font-size: 14px; line-height: 1.5;\">Keep in touch &amp; sign up to receive our <a href=\"https:\/\/evofitness.createsend1.com\/t\/ViewEmail\/i\/91708781AF800A492540EF23F30FEDED\">Newsletter<\/a> with EVO Workouts, training tips, event invitations &amp; interesting offers. You can unsubscribe at any time.<\/p>\n<p style=\"font-size: 13px; line-height: 1.5;\"><input id=\"fieldjlhrhjk\" name=\"cm-fo-jlhrhjk\" required=\"\" type=\"radio\" value=\"1112063\">Yes, I want to sign up.<br><input id=\"fieldjlhrhjk\" name=\"cm-fo-jlhrhjk\" required=\"\" type=\"radio\" value=\"1112064\">No, thank you.<\/p>\n<\/div>\n<p><input id=\"fieldyuurkht\" name=\"cm-f-yuurkht\" type=\"hidden\" value=\"en-at\"><input id=\"fieldyuurkhi\" name=\"cm-f-yuurkhi\" type=\"hidden\" value=\"Website\"><input id=\"fieldyuurkhd\" name=\"cm-f-yuurkhd\" type=\"hidden\" value=\"Form\"><input id=\"fieldyuurkhh\" name=\"cm-f-yuurkhh\" type=\"hidden\" value=\"E-Book Foam Roller Guide\"><input id=\"listkyluil\" style=\"display: none;\" checked=\"checked\" name=\"cm-ol-kyluil\" required=\"\" type=\"checkbox\"><\/p>\n<table>\n<tbody>\n<tr>\n<td><button class=\"js-cm-submit-button\" type=\"submit\">Download E-Book<\/button><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/form>\n<p><script type=\"text\/javascript\" src=\"https:\/\/js.createsend1.com\/javascript\/copypastesubscribeformlogic.js\"><\/script><\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>September\u2019s first tutorial will show you all you need to know to perform the quad foam roll, a great exercise&#8230;<\/p>\n","protected":false},"author":4,"featured_media":43512,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Tutorial: How to correctly perform a Quad Foam Roll | EVO Fitness","_seopress_titles_desc":"The quad foam roll is an exercise that can be used as a warm-up or cool down. It will improve your quadriceps flexibility for increased sports performance.","_seopress_robots_index":"","footnotes":""},"categories":[18],"tags":[124,129,140,166,167,169,249,250,251,256,757,758],"class_list":["post-43511","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","tag-stability","tag-fitness","tag-functional-training","tag-warm-up","tag-balance","tag-flexibility","tag-cool-down","tag-foam-rolling","tag-mobility","tag-stretch","tag-foam-roll","tag-quadriceps"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43511","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43511"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43511\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43512"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43511"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43511"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43511"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}