Foam Roll Quadriceps Vastus Lateralis (Lying on Floor)

Instructions

1. Lie face down and place a foam roller under the outer thigh (vastus lateralis / IT band area).
2. Support your upper body on your forearms and use your arms and opposite leg to guide the roll from the hip to just above the knee.
3. Tilt slightly toward the outer thigh to target the vastus lateralis.
4. Pause on tight areas for 20–30 seconds, then switch sides.