Exercise Profile
  • Target Muscle Group
  • Exercise TypeSMR
  • Equipment RequiredTiger Tail
  • MechanicsIsolation
  • Force TypeCompression
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Quads Muscle Anatomy Diagram

Quad Tiger Tail Overview

The tiger tail is an implement used to perform a form of self myo-fascial release.

Using the tiger tail on the quads is a great way to warm up and cool down for your workout, especially if you plan to perform lower body exercises that require the quads to be more mobile.

When you perform SMR on your quads, or any muscle group for that matter, you alleviate some of the tension that is built up during the day and your workouts.

Quad Tiger Tail Instructions

  1. While in a seated position, position the tiger tail on the top of the thigh with one hand on either handle.
  2. Adjust pressure into quads by applying more or less force through the hands.
  3. Slowly roll up and down the length of one side of the thigh for 20-30 seconds.
  4. Repeat on the other side.

Quad Tiger Tail Tips

  1. Given that there are multiple heads of the quad located on both the medial and lateral aspects of the thigh, you may need to tilt the roller slightly to target one group (medial/lateral) more than the other.
  2. The most important thing you can remember with any soft tissue work: KEEP BREATHING. Don’t hold your breath, you want to release tension, not generate it.
  3. If you find a tender spot, pause for 5-6 seconds and focus on slow, deep breaths and try to relax.
    • In addition to some deep breathing, pause for a second and take the joint through flexion and extension. This a method of active release known as “tack and floss”.
  4. Foam/stick rolling may be uncomfortable but that’s not an excuse to avoid it. It hurts because there may be physiological or neurological influences generating a pain response. The more you roll the better it’ll feel provided there’s no serious underlying mechanism.
    • HOWEVER, if you notice any burning, numbness, or tingling, keep moving past that area. It’s likely a nerve and pausing on it for any length of time would not be a good idea.