GymPlan AIQuadriceps-SMR
Quadriceps-SMR is an intermediate isolation stretching that mainly works your quads.
💪 Quads🏋️ Other📈 Intermediate🔗 Isolation🎯 2-3 holds of 20-30 seconds per side
How to do the quadriceps-smr
- Lay facedown on the floor with your weight supported by your hands or forearms. Place a foam roll underneath one leg on the quadriceps, and keep the foot off of the ground. Make sure to relax the leg as much as possible. This will be your starting position.
- Shifting as much weight onto the leg to be stretched as is tolerable, roll over the foam from above the knee to below the hip, holding points of tension for 10-30 seconds. Switch sides.
Muscles worked
Primary: Quads
Sets and reps
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
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Start your free trialQuadriceps-SMR alternatives
Exercises that train the same main muscle, including options with other equipment.
Kneeling Hip FlexorBodyweight · Beginner
On-Your-Back Quad StretchOther · Beginner
Looking At CeilingBodyweight · Beginner
Standing Hip FlexorsBodyweight · Beginner
On Your Side Quad StretchBodyweight · Beginner
Frog HopsBodyweight · IntermediateFAQ
What muscles does the quadriceps-smr work?
It mainly works your quads.
How many sets and reps of quadriceps-smr should I do?
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
Is the quadriceps-smr good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.