 This SMR exercise is to address the deeper knots in your vastus medialis along the inner front side of your thigh. If you have tightness or discomfort of the knee, deep dull aches in lower or inside portion of your thigh, or general knee issues, then this exercise is likely to help. |
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For written instructions, click here to download a printable PDF of the VMO 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.** |
Tag: Quads
Compression Straps
An added "side effect" of the reperfusion that immediately follows use of the compression strap is a reduction in the perceived pain in your tight muscles as you use a roller or ball to practice SMR.
SOOOOOO, use the compression strap immediately before using your rollers or balls. It will hurt less and bring you faster results.
Use these bands for lighter to moderate resistance and light to aggressive compression.
To order compression straps for yourself or your facility, click here
The following are several instructional videos we uploaded to YouTube:
Use these bands for lighter to moderate resistance and light to aggressive compression.
Pack of all 4 Bands (Levels 1 through 4) has a 1-7/8" wide and 2-6 lbs. resistance band up to a 2-1/2" wide and 5-13 lbs. of resistance band. These 80" long bands can be used for entry to moderate level strength training, or in a rehabilitation setting. This product is extremely durable, latex-free and made in the USA.
Click here to view all of the individual straps.
Legal Disclaimer
Any suggestions for use of the items on this page with SMR techniques are made for educational purposes only. No claim is made to provide relief of any diagnosed disorder. Proper use of any of the products or educational materials found on this site are the sole responsibility of the user.
Rectus Femoris
Pictured above is the most influential of the quadriceps, the rectus femoris. The leg on the right has the rectus femoris labeled. This is the only quadriceps that acts on the 2 largest joints in your body - the hip AND the knee. If this muscle goes dysfunctional with too many muscular knots, then all movements involving either of these two joints will be compromised. If you only have time for one SMR exercise, DO SMR FOR THE RECTUS FEMORIS! (It is that important.)
The leg on the left has all the muscles that cross your thigh in the region of the rectus femoris. 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.
Click here for a list of all the muscles.
Click here to view the quads all together.
Additional Quads you might be interested in:
Good luck working out those tight knots.
If you have any questions, please post a comment. We try to respond within 24 hours.
We're here to help you get more out of your training!
Vastus Intermedius
Pictured above is the deepest of the quadriceps, the vastus intermedius. The leg on the right has the vastus intermedius labeled. The leg on the left has all the muscles that cross your thigh in the region of the vastus intermedius plus the IT Band. Many people with pain in the IT Band region of their body have tightness in the vastus intermedius muscle and could benefit from releasing that tension. 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.
Click here for a list of all the muscles.
Click here to view the quads all together.
Additional Quads you might be interested in:
Good luck working out those tight knots.
If you have any questions, please post a comment. We try to respond within 24 hours.
We're here to help you get more out of your training!
Vastus Lateralis
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.
Click here for a list of all the muscles.
Click here to view the quads all together.
Additional Quads you might be interested in:
Good luck working out those tight knots.
If you have any questions, please post a comment. We try to respond within 24 hours.
We're here to help you get more out of your training!
Vastus Medialis Oblique
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.
Click here for a list of all the muscles.
Click here to view the quads all together.
Additional Quads you might be interested in:
Good luck working out those tight knots.
If you have any questions, please post a comment. We try to respond within 24 hours.
We're here to help you get more out of your training!
The Quadriceps
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.
Click here for a list of all the muscles.
Individual Quads you might be interested in:
Good luck working out those tight knots.
If you have any questions, please post a comment. We try to respond within 24 hours.
We're here to help you get more out of your training!
IT Band 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) |
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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!) |
Quads Roll
 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. |
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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: |
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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.** |