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Exercise overview
Training details
AbductorsQuadriceps
Equipment
Foam Roller
Sets × time
2 × 30 sec
Rest
20 sec
How to perform it
Step-by-step instructions
- 01Lie on your side with the roller under the outer thigh and place the top foot on the floor in front for support.
- 02Support your upper body on the forearm and hands so you can control how much body weight reaches the roller.
- 03Roll slowly from just below the outside of the hip to just above the knee, avoiding direct pressure on either joint.
- 04Work in short sections and adjust your body angle to target the surrounding lateral thigh muscles rather than forcing the most painful line.
- 05Keep the pressure tolerable, stop for sharp or radiating pain, and repeat on the opposite side.
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