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How to Foam Roll Your Quads

Step 1

Lie face down with a foam roller under one leg. Place the foam roller at a perpendicular angle across your leg. Hold yourself up with your forearms.

Step 2

Lift the leg that is on the foam roller, and press back with your arms to roll your body back, moving the foam roller down your leg.

Step 3

Stop when you feel pain. This indicates a knot. Hold at this spot for 60 seconds.

Step 4

Roll down to the next tight or painful spot and hold there. Repeat at any spot you find as you roll down your leg.

Step 5

Roll all the way down to above the knee. Do not put pressure on the knee. Switch legs.

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