SMR Vastus Lateralis Foam Roll

  • 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 below the hip joint.
  • Hold any tender spots for 30-90 seconds (try to relax and breathe deeply). 
  • Repeat with left leg.