This exercise is great for quadriceps and knees, and releasing tension in your muscles.
To perform it you will need a foam roller.
Lie face down with foam roller under your thighs.
Your feet are shoulder width apart.
Stabilize your body by placing hands on the floor.
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