Self-massage rolling the front of the thighs on a foam roller in a forearm plank position.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Face down on your forearms with the foam roller under the front of both thighs.
Brace your trunk to hold a forearm plank position.
Use your arms to roll slowly from just above the knees to just below the hips.
Pause for a few breaths on any tender spots.
Roll one leg at a time to increase pressure if desired.
Breathing: Breathe slowly and relax the thigh muscles as you roll.
Slow rolls, about an inch per second
Keep the core braced
Turn the legs slightly to reach the inner and outer quads
Rolling too fast
Sagging the lower back
Rolling directly over the kneecap
Pressure should be tolerable; avoid bruises, the kneecap and bony areas.