How to Foam Roll Your Quads

Lie face down with a foam roller under one leg. Place the foam roller at a perpendicular angle across your leg. Hold yourself up with your forearms.

Lift the leg that is on the foam roller, and press back with your arms to roll your body back, moving the foam roller down your leg.

Stop when you feel pain. This indicates a knot. Hold at this spot for 60 seconds.

Roll down to the next tight or painful spot and hold there. Repeat at any spot you find as you roll down your leg.

Roll all the way down to above the knee. Do not put pressure on the knee. Switch legs.