Quads (Outside/IT band)

Suggested Duration: Hold tender spots for 15-30 seconds or until you feel a significant decrease in pressure

Benefits

The IT band is highly prone to tightness. Having a tight IT band can also affect your knee health and it’s ability to track properly.

 

How-to

To target the IT band, lie on your side, then place the roller right below your hip and roll down the length of your thigh to just above your knee.