{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Quad Foam Rolling",
      "kind": "common"
    },
    {
      "text": "Foam Roller Quads",
      "kind": "common"
    },
    {
      "text": "Quadriceps Foam Rolling",
      "kind": "common"
    },
    {
      "text": "Foam Rolling Quadriceps",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "quadriceps",
        "role": "stretched"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "deltoid",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "mobility",
      "flexibility",
      "rehabilitation"
    ],
    "movement_patterns": [
      "mobility-drill"
    ],
    "mechanics": "not-applicable",
    "force": "not-applicable",
    "kinetic_chain": "not-applicable",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": [
      [
        "foam-roller"
      ]
    ]
  },
  "external_ids": {
    "wger": "1858"
  },
  "id": "oec:foam-roller-quadriceps",
  "instructions": {
    "setup": [
      "Place a foam roller horizontally on the floor.",
      "Lie face down, positioning the foam roller directly under your thighs, just above your knees.",
      "Support your upper body on your forearms in a modified plank position with your core braced."
    ],
    "steps": [
      "Slowly pull with your forearms to roll your body forward, moving the roller up your quadriceps toward your hips.",
      "Push back through your forearms to reverse direction, rolling down toward the top of the knees.",
      "Maintain a steady, controlled pace and pause on areas of notable tension for several seconds."
    ],
    "breathing": "Maintain slow, relaxed breathing throughout, exhaling deliberately to help relax the thigh muscles as you pass over tender spots.",
    "cues": [
      "Stay braced through your torso",
      "Keep legs relaxed into the roller",
      "Roll slowly and methodically"
    ],
    "common_faults": [
      {
        "fault": "Sagging the lower back into hyperextension.",
        "correction": "Brace your abdominals to hold a solid plank position while rolling."
      },
      {
        "fault": "Rolling directly over the kneecaps.",
        "correction": "Stop the roller just above the superior border of the patella."
      },
      {
        "fault": "Moving too quickly across the tissue.",
        "correction": "Slow down your strokes to allow the muscle tissue time to relax and respond to pressure."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid rolling directly onto the knee joints or bony areas of the pelvis."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "convention": "not-applicable",
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      },
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Foam Roller Quadriceps",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Foam Roller quadriceps",
        "url": "https://wger.de/en/exercise/1858/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Davidgj32"
      }
    ]
  },
  "setup": {
    "position": "prone"
  },
  "status": "active",
  "summary": "A self-myofascial release exercise performed in a prone position to mobilize the front of the thighs and reduce tension in the quadriceps."
}