FIXIT is an AI-powered health and fitness tracking app. Log workouts, nutrition, water, and body metrics, analyze your exercise form with AI pose detection, and visualize your progress over time — all in one place.

How does AI form analysis work?

FIXIT uses AI pose detection (TensorFlow MoveNet) to track 17 body keypoints from your camera. It analyzes joint angles, posture, and movement to score your form and flag issues like knee cave or forward lean — instant feedback, no coach required.

What can I track in FIXIT?

Workouts and exercises, food and calories, water intake, body-composition metrics (weight, body fat, InBody results), pain, and progress charts — with 100+ guided exercises.

How much does FIXIT cost?

FIXIT is free to start with core tracking. Basic is $7/month (full exercise library, unlimited sessions, progress charts) and Pro is $15/month (AI form scoring, video recording, 3D visualizations, and programs).

Is my health data private?

Yes. Your health data is stored securely and never sold. You control your account and can export or delete your data at any time.

🦴 Foam Roll IT Band & Quads

Foam Roll IT Band & Quads are a beginner hip exercise that targets the it band, quadriceps, and vastus lateralis. Self-myofascial release for the IT band and quadriceps. Common runner recovery tool. They're commonly prescribed during rehabilitation for IT Band Syndrome and Patellofemoral Pain, and for general conditioning. Below is how to perform Foam Roll IT Band & Quads with correct form, plus the benefits, common mistakes, and how many reps to aim for.

HipBeginnerFoam Roller1 × 1

Benefits of the Foam Roll IT Band & Quads

Strengthens and activates the it band, quadriceps, and vastus lateralis
Improves mobility
Improves pain relief
Supports recovery and rehab for IT Band Syndrome and Patellofemoral Pain
Great for general conditioning and everyday strength
Can be done with simple equipment (foam roller)
Performed side-lying, so it's easy to set up

How to do the Foam Roll IT Band & Quads

Lie on your side with the foam roller under your outer thigh
Support your upper body with your forearm
Slowly roll from just above the knee to just below the hip
Pause on tender spots for 20-30 seconds
Switch sides
Then roll out the front of the thigh (quads) face-down

How many reps & sets

A common starting point is 1 sets of 1 rep, holding each for about 90 seconds. Progress gradually and stop if you feel sharp pain.

Form tips

Discomfort is okay — sharp pain is not
Keep core engaged to avoid arching the back

Muscles worked

IT band, Quadriceps, Vastus lateralis

When to be cautious

Acute injury
Recent surgery

Who should do the Foam Roll IT Band & Quads?

Foam Roll IT Band & Quads are often included in programs for people recovering from IT Band Syndrome and Patellofemoral Pain, as well as anyone training for general conditioning, and for anyone wanting to strengthen the hip. They're rated beginner.

Foam Roll IT Band & Quads — FAQ

What muscles do Foam Roll IT Band & Quads work?

Foam Roll IT Band & Quads primarily target the it band, quadriceps, and vastus lateralis.

How many sets and reps of Foam Roll IT Band & Quads should I do?

A common starting point is 1 sets of 1 rep, holding each for about 90 seconds. Progress gradually and stop if you feel sharp pain.

Are Foam Roll IT Band & Quads good for IT Band Syndrome?

Yes — Foam Roll IT Band & Quads are commonly used in rehab for IT Band Syndrome and Patellofemoral Pain. Confirm with your clinician before starting, especially if you have pain.

Do I need equipment for Foam Roll IT Band & Quads?

You'll need: foam roller.

When should I avoid Foam Roll IT Band & Quads?

Take care or skip them if you have: acute injury and recent surgery. When in doubt, check with your physiotherapist.

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