Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Roller
Foam Roller Lateral Quads
Foam Roller Lateral Quads is a beginner isolation flexibility exercise that works the quads (upper legs), with the abductors assisting. It needs a roller. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Roller
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Quadriceps
Secondary muscles
- Abductors
How to do Foam Roller Lateral Quads
- Lie on your side with a foam roller under the outside of your thigh.
- Support yourself on your forearm and your top foot.
- Roll slowly between your hip and your knee.
- Pause on tender areas and breathe, then switch sides.
Form tips
- Take weight through your top foot if it is too intense.
- Don't roll over your knee.
Foam Roller Lateral Quads alternatives
More quads exercises
Foam Roller Lateral Quads FAQ
What muscles does Foam Roller Lateral Quads work?
Foam Roller Lateral Quads mainly works the quads in the upper legs. The abductors work as secondary muscles.
What equipment do you need for Foam Roller Lateral Quads?
You need a roller.
How many sets and reps of Foam Roller Lateral Quads should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Foam Roller Lateral Quads good for beginners?
Yes. Foam Roller Lateral Quads is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Foam Roller Lateral Quads burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Foam Roller Lateral Quads?
Other exercises for the quads include Plyo Side Lunge Stretch, Lying Face Down Quadriceps Stretch, Lying Quadriceps Stretch and Standing Quadriceps Stretch.
For developers
Use Foam Roller Lateral Quads in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_O3GCCN" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_O3GCCN", "name": "Foam Roller Lateral Quads", "model": "male", "counterpartId": "ex_PLDOZT", "target": "Quads", "equipment": "Roller", "media": { "mp4": "https://…/ex_O3GCCN/mp4-720.mp4?…", "poster": "https://…/ex_O3GCCN/poster.jpg?…" } }