Begin by laying on your side with the foam roller on your lateral (outside thigh). You can support yourself by using your hands or elbows to prop yourself up. Begin with your top leg flexed at the hip and knee, with the foot on the ground, this reduces the load placed through your lateral thigh (ITB & Vastus Lateralis). To advance this, place the top leg parallel ontop of the bottom leg and roll. Body can be pitched more forward to get more Vastus Lateralis.