SMFR Quad (Mid Thigh)

RIGHT

LEFT

Target: Left Leg, Knee, Thigh
Position: Lying Face Down

1. Lie face down on floor on forearms with roller under middle of left thigh

2. Keep left leg straight, fully extended with left foot down in neutral position

3. Keep right knee bent up towards right hip and rest leg on floor

4. Start with roller at middle of left thigh

5. Shift body forward on forearms to slowly bring roller up toward top of middle thigh region

6. Move in 1 inch increments with muscle fully relaxed

7. Hold any tender spot for 10-15 seconds

Target: Right Leg, Knee, Thigh
Position: Lying Face Down

1. Lie face down on floor on forearms with roller under middle of right thigh

2. Keep right leg straight, fully extended with right foot down in neutral position

3. Keep left knee bent up towards left hip and rest leg on floor

4. Start with roller at middle of right thigh

5. Shift body forward on forearms to slowly bring roller up toward top of middle thigh region

6. Move in 1 inch increments with muscle fully relaxed

7. Hold any tender spot for 10-15 seconds

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