Doing this stretch isn’t recommended when you are very sore, it can become very uncomfortable. Wait a day for that to subside then add this into your routine. You will be surprised by all the knots you find in your Quads.


  1. Lie down with foam roll under the upper legs. Maintain proper core control.


  1. Draw abs in and activate glutes.
  2. Slowly roll from the pelvic bone to the knee area to find the most tender spot.
  3. Once identified, hold tender spot until the discomfort is reduced by at least 75 percent.
  4. Progress to the next tender spot and hold again.
  5. Repeat on opposite leg.


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