Quads (Top)

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


Your quads are your largest leg muscle group. They help with any kind of squatting or lunging movement. Keeping them loose is important for overall leg health and avoiding injury.



To target your quads, start by lying face down. Bring both legs on top of the roller, and roll up and down the length of your thighs.