Soft tissue release on the quad can help alleviate muscle tension and soreness in the front of the thigh. Here's how to roll the quad:

1. Lie face down on the floor and place a foam roller under your thigh.

2. Support your weight on your forearms and slowly roll the foam roller up and down your quads, from just above your knee to just below your hip.

3. If you find a particularly tender spot, pause and hold the roller on that area for 10-20 seconds to apply more pressure.

4. Continue rolling for 60-120 seconds using the strategies in the video, then switch to the other leg and repeat.

5. Remember to breathe deeply and relax your muscles while rolling.