A beginner-friendly recovery exercise that targets the quadriceps to release muscle tension, improve flexibility, and enhance overall lower body mobility.
Exercise Details
Level
Beginner
Primary Skill
Flexibility
Required Equipment
Roller
Muscles
Primary
Quadriceps
Correct Form
1. Lie face down with a roller under your right leg, just above your knee. 2. Use your arms to move your body back and forth, rolling along the right quad muscle. 3. Move slowly to effectively massage the muscle tissue.
Common Mistakes
Don't roll directly on joints; focus on the muscles above the knee and below the hip.
Pro Tips
1. You can place your opposite leg on the ground for extra support. 2. Focus on tight spots for a few breaths.
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Roller
