Foam Roll IT Band
Lie on your side with a foam roller placed under the outside of your thigh, between the hip and the knee, and prop yourself up on your forearm. Stack or cross your top leg for support and slowly roll along the outer thigh, shifting your bodyweight onto the roller. Pause and breathe on any tight or tender spots, then continue rolling through the full length of the outer thigh. Keep the movement slow and controlled, then switch to the other leg.
QUADRICEPS · LOWER BODY
How it is executed
- Lie on your side with a foam roller placed under the outside of your thigh, between the hip and the knee, and prop yourself up on your forearm.
- Stack or cross your top leg for support and slowly roll along the outer thigh, shifting your bodyweight onto the roller.
- Pause and breathe on any tight or tender spots, then continue rolling through the full length of the outer thigh.
- Keep the movement slow and controlled, then switch to the other leg.
- Muscles worked
- Quadriceps
- Primary muscle
- Vastus lateralis
- Equipment
- Foam roller
- Movement pattern
- Lower body
- Difficulty
- Beginner
- What it is for
- StrengthStability
Put it to work in Kaizer
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Glossary and calculators
SupercompensationSupercompensation is the point where performance rises above its previous level, once the fatigue of a training block dissipates.Compound exerciseA compound exercise moves more than one joint and loads several muscles at once — the squat, the deadlift, the bench press, the row.Estimated 1RM calculatorWhat is your estimated 1RM?
