Quad and Quad Hip Flexor Fascia Release Technique – NO EQUIPMENT Needed

Reasons to try this technique (or other quad fascia release techniques, which you can find on this YouTube channel or my blog):

1. Low back pain (just make sure not to strain your back doing this).
2. Hip pain – front of hip, side hip pain and glute pain like piriformis syndrome can all be relieved by releasing your quads and quad hip flexor fascia.
3. Knee pain, in particular pain under the kneecap (patella pain) or pain at the top of your kneecap.
4. To locate imbalances in your quad fascia that could be causing hip hikes/shifts or anterior pelvic tilt.
5. Groin pain/strains.
6. Hamstring cramps or hamstring tension caused by tight quads (look up reciprocal inhibition on my blog to learn more about how opposite muscles inhibit one another).
7. Glute inhibition – your quads/quad hip flexors can inhibit gluteus medius and gluteus maximus, which can cause head to toe pain, from plantar fasciitis to knee pain, hip and low back pain to mid back pain, shoulder pain and more.
8. If you SIT A LOT. Your quad hip flexors in particular will get really tight from sitting. This can help relieve that tension.
9. Use this technique out in the wild, while hiking or backpacking, while rock climbing or when you otherwise can’t get into your quads with a foam roller.

You’ll really need to watch the video and follow along for this one. I’m showing you my go-to quad and quad hip flexor technique for any situation that necessitates getting into this tissue without equipment (like a foam roller). 

I’ve used this technique while backpacking after a long day of hiking, in my tent before sleep. 

I’ve used this technique while sitting at my desk working, and I get in itch to get into my quad hip flexor fascia specifically. 

And I’ve used this technique in bed, when I feel the ache of my fascia asking to be released before going to sleep. 

You can use this if getting on a foam roller is difficult for you due to the position and needing to put weight on your forearms. 

Recently I’ve been using this technique to get into my quad and quad hip flexor fascia after injuring my MCL. Using a foam roller was difficult in the beginning. So I’d sit up in bed and use this technique on my entire quad fascia line. 


  • Try using different parts of your elbow – the pointy part, the flat part of your ulna (large forearm bone), or try rotating back and forth between your forearm and the edge of your humerus where it attaches to your ulna (low triceps area). 
  • Try using your elbow to produce the “clunk” by moving your elbow in a sea-saw motion back and forth. OR:
  • Try keeping your elbow steady on top of an adhesion and move your leg instead (as shown in the video). This will produce the “shearing” effect that we want for fascia to produce more hyaluronic acid, which creates the water rich fluid system we need to stay hydrated at the cellular level (intracellular and extracellular). 
  •  DEFINITELY poke around your hip flexor area to find your HOT SPOTS. It may take some exploration and experimentation, but I promise…you’ll find a GOLD MINE in there (if you’re like most people in the modern world). I have found adhesions in my hip flexor area close to my hip bone (ASIS), laterally or outwards towards my IT Band, and also inwards towards my adductor. 
  • To prevent bruising – DO NOT push into your tissue or try to manually force your fascia to release with pressure. Instead, apply weight by leaning into your elbow, and then focus on movement to do the release by “shearing” the fascial adhesions. 
  • To prevent soreness: spend 20-40 seconds per spot, then move on to another spot. If you’re used to fascia release and you know you won’t get sore, or if you LIKE the way fascia release feels and your nervous system isn’t “kicking you out” by fighting what’s happening, then feel free to spend as much time as you want on each spot. 

Let me know what you find in your quads and hip flexors by commenting below! 

* Disclaimer: The contents of this blog and accompanying YouTube channel are for informational purposes only and do not render medical or psychological advice, opinion, diagnosis, or treatment. The information provided through this website is expressly the opinions of each author and should not be used for diagnosing or treating a health problem or disease. This is not a substitute for professional care. If you have or suspect you may have a medical or psychological problem, you should consult your appropriate health care provider. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Links on this website are provided only as an informational resource, and it should not be implied that we recommend, endorse or approve of any of the content at the linked sites, nor are we responsible for their availability, accuracy or content.

  • Gemma says:

    Hi! To me it feels like a thick rope being twanged – is that the thunk?!
    Also, I find it hard to sit with my leg straight out in front due to low back pain (but, I am learning NOT because of my tight hamstrings – right?!) – any tips for a more comfortable position in this case?

  • Karen says:

    I’m assuming it’s not supposed to click then… If you keep doing this does the clicking go away?

    • I’m not sure what you mean by “click.” Fascial adhesions can clunk or perhaps feel like a “click” if you’re on thinner tissue like you’re forearms. The fascial adhesions usually “thunk” or otherwise pass between your tools (in this case the tools are your elbow and your femur bone) as it shears apart the fascia fibers (hopefully…that’s the goal).

  • Clis Fenton says:

    OMG- so many “scream spots”
    in my thighs. Thanks for that, I will be doing it a few times daily now that I know they are there.

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