The quad foam roll reduces tightness and soreness while improving flexibility in the quads. It may be used for a warm-up, stretch, or prehabilitation exercise.
Lie facedown on the floor with your legs extended and your torso propped by your forearms. Place a foam roller under one thigh. Raise your opposite foot so that your weight is resting on the foam roller.
Rock back and forth so that the foam roller rolls up and down your thigh.
Move through the stretch slowly.
Roll all the way from your hip flexor to the top of your knee
Press your thigh into the foam roller to increase the pressure.