- Start lying on the ground on your stomach, with your upper body propped up on your forearms
- Place the foam roller underneath your right quad, around hip height
- If you have a longer roller, slide it off to the side so only your right leg is underneath it
- Your left leg should be relaxed, with your knee pointing away from you
- Slowly start to slide or “roll” your body down towards your feet, stopping right above your knee
- Continue to work your way up and down your quad, from your hip flexors to the top of your knee
- After 1-2 minutes of rolling, switch sides and repeat