Roll Rectus Femoris
Lying face down on the forearms with a foam roller under the front of the thighs, the body rolls between the hips and the knees to loosen the front of the thigh.
How to do it
Setup
Face down on the forearms, the roller under the front of the thighs, the body held straight.
Steps
- Pull with the forearms to roll from just below the hips toward the knees.
- Bend a knee at a tight spot to add a little stretch, then straighten it.
- Pause where it is tender and breathe until it eases.
Common mistakes
Rolling onto the kneecaps: stop a hand's width above them. Lower back sagging: brace the belly and keep the body straight. Holding the breath on a sore spot: breathe out and take some weight on the forearms.
Breathing
Steady throughout; never held.
