FitCi
Step-by-step
- Lie on your side with the foam roller under the outside of your bottom thigh, just below the hip
- Support your weight on your forearm; plant your top leg in front for support if needed
- Roll slowly from the hip down to just above the knee
- Pause 20-30 seconds on tender spots
- Switch sides and repeat
Coaching tip
The number-one maintenance move for runner's knee; if pain exceeds 7/10, plant your top leg to unload.
More glutes exercises
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