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  • Come into a low lunge position on the hands or forearms with the target limb extended and the opposing foot on the ground
  • The majority of the weight bearing should be between the outside of the leg and the roller
  • This position targets the most outer quadricep muscle the Vastus Lateralis
  • Roll your quadriceps up and down the roller
  • You can change the intensity by increasing your weight on the roller
  • If you find a sore spot you can hold and wait on that point until the tightness subsides
  • Continue for a few minutes or as per Physiotherapists prescription


  • The roller can be significantly sore when using it to release the muscles
  • Exercise caution and use to the level of soreness you can tolerate 
  • Be mindful of not causing pain in the arms as you weight bear through them also – be aware of any limitations
  • If you are unsure, please speak to your physiotherapist