Assume a plank position with the foam roller just above the right knee. Rotate the foot inward to target the outer portion of the quadriceps muscle (vastus lateralis). Place the left leg out to the side of the roller with the knee touching the ground for support. Lift right foot off ground to increase compression or keep right foot on ground to decrease compression. Keep the core engaged and slowly roll from just above the knee to the top of the leg just above the hip joint. Hold any tender spots for 30-90 seconds (try to relax and breathe deeply). Slowly roll back down to starting position.
Repeat with left leg.