1. Lie face down on the ground with a foam roll under one hip. Support your weight with your forearms and the foot of the opposite leg.
2. Find a tender spot along the front and slightly to the outside of your upper thigh, just below the pelvis.
3. Hold this position for the prescribed amount of time.
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.