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A Workout At Work? It Can Be Done With These 7 Exercises.

Quad Relief to Activate Gluteus
Lie face down with a foam roller perpendicular under your thighs. Prop yourself on your forearms and extend legs back in a straight line. Crawl forward so that the foam roller is just above your knee-caps with toes barely touching the floor. Roll back to start.
Do three sets of 10—one with toes pointed down, one with toes pointed in and one with toes pointed out.

Related: 5 Foam Rolling Moves For Lower Body

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Allison Pattillo

Allison Pattillo

Allison played field hockey and golf while growing up, but always ran “just for the fun of it.” She completed and won her age group in her very first race, a 5K, when she was 26 so that she would at least know how to pin on her number before running her first marathon a month later. Those two races turned into dozens, from mile long sprints to ultras, running to triathlon with some ski and snowshoe racing mixed in as well. After earning a Boston qualifier and completing her first IRONMAN 140.6, this mother of two is now focused on seeing how much she can better her 3:48 PB marathon time, running the World Marathon Majors (Boston and Tokyo are in the books!) and tackling a 50-miler.