Foam Roll Quads

Prop yourself up on your forearms, face down, with a foam roller under the front of both thighs and your feet lifted off the floor. Roll slowly from just above your knees up toward your hips, using your arms to control how much of your bodyweight presses into the roller. When you find a spot that feels noticeably tighter than the rest, stop and hold there instead of rolling straight through it, letting the pressure ease before you move on. One leg at a time, crossing the other foot over your ankle, lets you add more pressure if the two-leg version feels too easy.