Quadriceps
To rid the body of muscle soreness and lactate acid in the quadriceps, lie facedown with your elbows on the ground and the foam roller underneath your thighs. This position is similar to a front plank, except you'll keep both feet off the ground. Put your weight on your right thigh and move the foam roller up and down from the hip to the top of the knee. Complete two repetitions of 30 seconds and switch to the other leg.
IT Band
For iliotibial band soreness, position your body on one side with the foam roller on the outside part of the thigh. Raise the your body so that both arms are straight and the palms of your hands are flat on the ground. Bend the top leg (the leg not touching the foam roller) so that your foot is flat on the ground in front of you. Roll the leg on the foam roller from the hip down to the knee. Repeat for 30 seconds and complete two repetitions before switching to the opposite side.
More: Tight IT Band? 3 Simple Exercises to Fix it Now
Gluteal Muscles
A foam roller is a great way to stretch and relax the gluteal muscles. With your hands flat on the ground behind you, sit on the foam roller and cross your legs, placing your left ankle on your right knee. Shift your weight towards the left side and roll from the top to bottom on your left gluteus. Complete two repetitions of 30 seconds before switching to the opposite side.
Hamstrings
Hamstring soreness is a common complaint among cyclists. To complete this exercise, sit on the ground with the foam roller beneath your thigh. Place both hands flat on the ground behind you for support. Bend the opposite leg and keep your foot flat on the ground. Move the foam roller from the top of the knee to the bottom of the gluteus, keeping the leg on the foam roller off the ground. Repeat two times for 30 seconds and switch to the opposite side.
More: How to Prevent the 6 Most Common Cycling Injuries
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