The Quadriceps can be subdivided into four muscles or heads: Vastus Intermedius, Vastus Lateralis, Vastus Medialis and Rectus Femoris. This group of muscles combined is the largest muscles of the leg. They are extremely crucial muscles aiding in important actions such as walking, running, jumping and squatting in addition to stabilizing the patella.
Tight quads? Don’t worry: foam rolling your quads is quick, easy, and truly effective. There are two main variations on foam rolling your quads: rolling both legs at the same time and rolling each leg individually. Neither is better, it’s really a matter of personal preference and what works best to release your fascia. If you’ve never used a foam roller before, or never foam rolled your quads, you might want to start with the two leg variation. It maintains an even pressure on both quads at the same time, distributing your weight onto to legs, and so it’s a little lighter. The single leg variation thereby exerts more pressure onto the fascia, so it’s better for those that have rolled their quads before, and know that their quads require harder pressure.
Please, read the general instructions on how to foam rolling, here.