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4. Quadriceps

Start: Lie face down with the roller positioned directly under your thighs. Bend your elbows so that your forearms are flat on the floor to support your weight – your feet should be suspended above the floor as shown.

Roll: Keeping your abs drawn in and core muscles tight, use your arms to gently roll your body forward and back to move the roller up and down from your pelvic bone to just above your knees.

Tip: Want to increase the intensity and really get at that ache? Stack your feet to roll one quad at a time