1. Lie facedown on the ground supporting your weight on your forearms with a foam roll under one thigh and the other leg crossed at the ankles.
2. Roll along the quads from your hip to just above your knee.
3. Spend more time rolling over any sore spots you find on the front, outside, and inside of the thigh.
4. Complete the set on one side before repeating with the opposite leg.
Be sure to: Place as much weight on the foam roll as you can tolerate.
You should feel it: As if you were getting a deep massage.