Seated Single-Leg Knee Extension

Place a foam roller on the floor and position yourself face down with your thighs resting on top of the roller.

Support your upper body by placing your forearms or hands on the ground, keeping your core engaged.

Slowly roll back and forth from just above your knees up to the base of your hips.

Pause on any tender spots for a few seconds to help release muscle tension.

Breathe steadily and maintain control throughout the entire rolling movement.