QUADRICEPS - Medialis, Intermedius, Rectus Femoris, Lateralis, and VMO

 

  1. Lay face down on the floor or a yoga mat. Support yourself on your forearms.
  2. Position the roller underneath both legs, directly beneath the quadriceps muscle.
  3. Keep your head straight, facing downward the whole time.
  4. Use your forearms to to support your body weight while moving the roller from the area just above your knee caps up to the front of your hips.
  5. You can adjust the length of your quad by varying the degree that you bend your knee(s).
  6. If you find a tight or knotted area, hold pressure directly on it for 5-10 seconds, and then roll back and forth to release tension. Repeat this 2-3 times for increased benefit.
  7. Perform approximately 10 complete rolls (movements back and forth).