Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Extend the target leg. Lift hips slightly, engaging your arms and supporting leg. Slowly roll from hip to knee along the outer thigh, pausing 10-30 seconds on tender spots. Apply even pressure, avoiding joints. Reverse the motion and switch sides after 30-60 seconds.
Engage your core throughout the exercise to stabilize your body and protect your lower back, preventing excessive arching or rounding. Use your body weight to generate pressure, adjusting your position to find the right intensity without straining. When you encounter a knot or tender spot, pause and focus on deep, controlled breathing to help release tension and promote relaxation. Roll slowly and with deliberate control, paying close attention to the sensation and ensuring even pressure distribution. Maintain support with your hands and the supporting leg to control the movement and prevent overextension or instability. Focus on targeting the muscles of the thigh, avoiding direct pressure on bony areas to prevent discomfort or injury.
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