How-To Guide to Foam Rolling - Page 4
Start in a forearm plank position with the roller positioned at your hip, where the quads attach. Begin to slowly roll down your leg. Stop every 1-2 inches and move your leg left to right. Roll down another inch and repeat. Stop just below the kneecap (about one inch above). Rocking the body from left to right helps break up any knots that form while exercising. As a bonus, instead of moving side to side, bend your knee every 1-2 inches as you move down your quad (or when you hit a tight spot).