Roll the fronts of your thighs loose.
Go slow and keep your core engaged so your low back doesn't sag.
Face down with the roller under your thigh, you are sweeping slow pressure along the quads from just above the knee to the hip. These muscles take a beating from squats, lunges and running, and rolling them helps ease post-session stiffness and keeps your knees tracking happily. Stacking your weight onto one leg at a time lets you control exactly how much pressure the tissue gets, which is why this is a staple in warm-ups and recovery days alike.
Quads accumulate a lot of training stress, so tender spots are common. Start with more weight on your arms and less on the roller, roll slowly, and the sensitivity fades as the tissue calms down.
A short pass before leg day can help you feel looser without hurting performance, keep it to about 30 to 60 seconds per leg. Save the longer, slower sessions for after training.
Stay propped on your forearms in a solid plank shape and keep your core engaged so your hips do not sag. If your back tires, roll one shorter section at a time instead of the full thigh in one go.
