This exercise is great for quadriceps and knees, but most of all releasing tension in your muscles.

To perform it you will need a foam roller.

Lie face down with foam roller under your thighs.

Feet are shoulder width apart.

Bend one leg so your knee forms 90 degree angle.

Place hands on the floor in order to stabilize your body.

Gently roll your body weight from bottom of your hip to the top of knee and back across the roller while targeting the affected muscle.

Repeat this motion at least 10 times.