Roll Quadriceps (Vastus Lateralis) Lying on Floor
Lying on one side on a foam roller placed under the outer thigh, the body rolls between the hip and the knee to loosen the outer quadriceps.
How to do it
Setup
Side-lying on the forearm, the roller under the outer thigh, the top leg crossed in front with its foot flat on the floor.
Steps
- Roll slowly from just below the hip to just above the knee.
- Tilt the hips slightly toward the floor to reach the front of the outer thigh.
- Pause on a tender spot and breathe until it eases, then switch sides.
Common mistakes
Rolling over the hip bone or the side of the knee: stay on the muscle between them. Letting the whole weight hang on a sore thigh: take more of it on the top foot and the forearm. Racing through the passes: slow is what loosens it.
Breathing
Steady throughout; never held.
