STEP BY STEP GUIDE:

1. Set up 

Lie face down on a comfortable surface, supporting your upper body on your forearms. Place a foam roller underneath the front of your target thigh, between your hip and knee. Bring your opposite leg out to the side to help support your body weight and control the amount of pressure through the roller.

2. Find a tender area 

Slowly roll up and down the front of your thigh until you find an area that feels particularly tight or tender. Avoid rolling directly over your kneecap or hip bone.

3. Hold the position 

Once you find a tender area, stop rolling and maintain firm but tolerable pressure. Try to keep your target thigh relaxed.

4. Bend and straighten your knee 

Keeping the roller in the same position, slowly bend your knee to bring your heel towards your bum, then straighten your leg again. Move smoothly through a comfortable range.

5. Continue the movement 

Repeat the bending and straightening movement for the prescribed amount of time, keeping the roller in the same position.

6. Repeat if needed 

Move the roller to another tender area of your thigh and repeat as prescribed.

Key point: The pressure should feel firm but tolerable rather than excessively painful. Keep the roller in the same position as you bend and straighten your knee, rather than rolling continuously.

Pro tip: To target the outer part of your quadriceps (vastus lateralis), slightly rotate your body to change the angle of pressure. If the foam roller feels too broad, you can use a tennis ball or lacrosse ball to apply more localised pressure.