Myofascial Quad Release
Lie face down with a foam roller under the front of your thighs. Support your body on your elbows, keeping them bent at 90 degrees and placed directly beneath your shoulders. Your belly and hips should be off the floor with your weight balanced between your elbows and the roller (beneath your thighs). Allow the weight of your body to relax onto the roller, using your elbows for balance and support.
Breathe steadily as you shift your weight forward and back, allowing the foam roller to move up and down on your thighs (quads) from your hips to your knees. Repeat several times and notice as tension leaves your quads.
As you move the roller up and down by shifting your weight, find tight and sore areas of your legs and hold those positions to help decrease tension. Keep your abdominals and glutes engaged to protect your lower back in this position. Don't roll past your knee.
Muscles Released: IT band (hips, outer thighs)