Pictured above is one of the quadriceps, the vastus lateralis oblique -- otherwise known as the vastus lateralis, or VLO. The leg on the right has the VLO labeled. The leg on the left has all the muscles that cross your thigh in the region of the VLO. The IT Band is pictured, it runs along the outside of the VLO, but for SMR purposes the muscles attached to it or underneath it are our focus. All of the muscles in the left leg are see-through so that you can appreciate the location and size of each muscle relative to the others.
Pictured above is one of the quadriceps, the vastus medialis oblique -- otherwise known as the VMO. The leg on the right has the VMO labeled. The leg on the left has all the muscles that cross your thigh in the region of the VMO. All of the muscles in the left leg are see-through so that you can appreciate the location and size of each muscle relative to the others.
Adductor Magnus
Pictured above is the adductor magnus. This huge muscle on the inside of your thigh pulls your knee inward toward your hip. This muscle is too tight if your knees bow inward when you squat or during the landing of a jump. In addition, this strong muscle can act as a pseudo hamstring muscle that pulls your leg back and inward as it contracts. So a healthy adductor magnus helps LOTS of hip & thigh functions.
The leg on the left has all the muscles that cross the inside front of your thigh in addition to the adductor longus. All of the muscles in the left leg are see-through so that you can appreciate the location and size of each muscle relative to the others. You can access individual muscle detail for the quads and all the other muscles in the body with our Coach membership. Click here for a list of all the muscles.
Adductor Longus
Pictured above is the adductor longus.
The leg on the left has all the muscles that cross the inside front of your thigh in addition to the adductor longus. All of the muscles in the left leg are see-through so that you can appreciate the location and size of each muscle relative to the others. You can access individual muscle detail for the quads and all the other muscles in the body with our Coach membership.
Adductor Brevis
Pictured above is the adductor brevis.
The leg on the left has all the muscles that cross the inside front of your thigh in addition to the adductor brevis. All of the muscles in the left leg are see-through so that you can appreciate the location and size of each muscle relative to the others.
Pictured above are the quadriceps. The leg on the right has each muscle labeled. The muscles are also layered just like in your thigh, showing how some of the muscles are covered by the others.
The leg on the left has all the muscles that cross the front of your thigh in addition to the quads. All of the muscles in the left leg are see-through so that you can appreciate the location and size of each muscle relative to the others.
16th Extended -- Hamstrings PressUse this SMR exercise AFTER the Quads Roll, and the Adductors Roll. This SMR exercise is to address the deeper knots in your hamstrings along the back of your thigh. If you have tightness or discomfort of the knee, deep dull aches in the lower leg, or general hamstring issues, then this exercise is likely to help.
For written instructions, click here to download a printable PDF of the Hamstrings Press For our downloadable video instruction, click here. (Updated video coming soon!) Be sure to post your questions and comments below. We want to provide the best instruction to help you recover from your workouts. Click here to return to all of the SMR Techniques **All information is provided for educational purposes only. You should consult your doctor before attempting any exercises you read on this page or any page on this website.**
2nd Primary -- Adductors RollPractice this SMR exercise at least once each week to maintain proper hip & knee function. It is likely you will need to stretch each day and possibly do other SMR movements for your "trouble areas." The Adductors Roll is part of the foundation that you build on, and you should revisit it often.
For written instructions, click here to download a printable PDF of the Adductors Roll
For our downloadable video instruction, click here
Below is a video from our archives which we completed in 2010:
Be sure to post your questions and comments below. We want to provide the best instruction to help you recover from your workouts. Click here to return to all of the Fundamental SMR Techniques **All information is provided for educational purposes only. You should consult your doctor before attempting any exercises you read on this page or any page on this website.**
5th Secondary -- IT Band RollUse this SMR exercise AFTER the Quads Roll, and the Adductors Roll.
This SMR exercise is to address the knots in your IT band and the outer quads (the vastus lateralis & vastus intermedius). If you have tightness or discomfort above or below the outside of your knees or along the outside of thighs, then this exercise is likely to help.
You should do this SMR exercise at least once every 2 weeks. (more often is better)
For written instructions, click here to download a printable PDF of the IT Band Roll
For our downloadable video instruction, click here (video from 2010--updated video is in the works!) Be sure to post your questions and comments below. We want to provide the best instruction to help you recover from your workouts. Click here to return to all of the Fundamental SMR Techniques **All information is provided for educational purposes only. You should consult your doctor before attempting any exercises you read on this page or any page on this website.**
1st Primary -- Quads RollPractice the SMR exercise displayed below at least once each week to maintain proper hip, knee and back function. It is likely you will need to stretch each day and possibly do other SMR movements for your "trouble areas." This technique is part of the foundation that you build on, and you should revisit it often.
For written instructions, click here to download a printable PDF of the Quads Roll For our downloadable video instruction, click here Below is a video from our YouTube archives:
Be sure to post your questions and comments below. We want to provide the best instruction to help you recover from your workouts. Click here to return to the rest of the SMR Techniques **All information is provided for educational purposes only. You should consult your doctor before attempting any exercises you read on this page or any page on this website.**
