Quadriceps and Lateral-Thigh Foam Roll

How to do it

1. Lie face down with a foam roller under the front of one thigh.
2. Use the forearms and opposite leg to control pressure as you roll from below the hip crease to above the kneecap.
3. Rotate only partly toward the lateral thigh and pause briefly on tender muscular areas.

Form cues

• Do not roll directly over the kneecap, outer knee or bony point of the hip.
• This applies pressure to the quadriceps, TFL and adjacent lateral-thigh tissues; it does not lengthen the IT band.
• Keep pressure tolerable and stop for numbness, sharp pain or bruising.

Dosage

1 × 120s per side

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