1. Side Quad
Lying on side, center foam roller under left hip, balancing with left elbow and right hand. Keeping hips up and legs off floor and maintaining a tight core, roll from knee to hip for 30 seconds. Switch sides; repeat.

2. Quads
Lie face down. Place foam roller under quads and balance on elbows. Maintain tight core as you roll from knee to hip for 30 seconds.

3. Inside of Quad
Place foam roller between floor and inside of left thigh. Using your elbows to maintain balance, roll from groin to knee. Shift weight toward roller for better stretch.

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