The vastus medialis foam roll is a rehabilitative or warm-up exercise that targets the quads.
Lie on your stomach with your arms bent 90 degrees in front of you, elbows on the ground, and a foam roller parallel to one leg. Lift your leg, allowing the foam roller to slide under your thigh so the inner part of your knee rests on it. This is your starting position.
Rotate your foot outward so the roller rolls along your inner thigh. Then rotate your foot back. Keep pressure on the thigh and hold any tender spots until you feel them relax.
Avoid going too fast. Use the roller as a massager and linger on areas that are the most uncomfortable.
Avoid going too hard. Apply enough pressure to make it slightly uncomfortable, but not so much that you're in pain.