How to do it
Rotate the extended leg slightly inward to target the muscle belly.
- 1
Lie face down on the floor with one leg extended and the other bent to the side.
- 2
Place the foam roller under the shin of the extended leg.
- 3
Use your arms and the bent leg to control the pressure and movement.
- 4
Roll from just below the knee to above the ankle.
- 5
Repeat for the desired duration, then switch legs.
Expert tip
Focus on maintaining steady pressure and avoid rolling over the knee joint.
Common mistakes
- ✕Rolling too quickly across the shin tissue
- ✕Letting the extended knee bend while rolling
- ✕Rolling past the ankle bone onto the joint