Quads
Hip Flexors
Watch Tutorial
https://www.youtube.com/shorts/DjmPlggFONw
https://www.youtube.com/shorts/SgrPPNlhFOw
https://www.youtube.com/shorts/rpB0WpzZq-8
https://www.youtube.com/shorts/vPvUs2rHFAE
https://www.youtube.com/shorts/fjFLz2sNLI8
https://www.youtube.com/shorts/zZoXSAWAQLM
https://www.youtube.com/shorts/_sqfk_smpwk
Lie face down, support on forearms.
Place roller under one thigh, above knee.
Lift foot off ground.
Roll slowly from above knee to below hip.
Pause on tender spots 10-30s.
Repeat other leg.