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Foam Roll Quad
- 1 - Lie face down on the floor and place the foam roller horizontally under your thighs, just above the knees.
- 2 - Support your upper body on your forearms, keeping your core engaged and spine neutral.
- 3 - Slowly roll forward toward your hips, moving the foam roller along the length of your quadriceps.
- 4 - When you find a tight or tender spot, pause and hold on that area for 20-30 seconds, allowing the pressure to release the tension.
- 5 - Continue rolling back down toward the knees and repeat the movement along the full length of the quads.
- 6 - Roll for 60-90 seconds per leg, focusing on any areas of tightness or discomfort.
- 7 - Switch to the other leg and repeat the process.
