- 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.
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