How to do it
Keep your elbows tucked close to your ribcage for a stable base.
- 1
Lie face down on the floor with a foam roller placed under the front of your thighs.
- 2
Support your upper body with your forearms and keep your toes off the ground.
- 3
Roll up and down from your hip crease to just above your knees.
- 4
Shift your weight from one leg to the other to increase pressure as needed.
- 5
Continue for the desired duration, focusing on any tight areas.
Expert tip
To increase the intensity, stack one leg on top of the other while rolling, or adjust your body angle to target different parts of the quadriceps.
Common mistakes
- ✕Rolling past the knee onto the kneecap
- ✕Sinking the hips toward the floor