After about 10 passes, spread your legs wider and point your toes outward to target the muscles at a slightly different angle, along the inside of your quads. After 10 more passes, draw your legs together and turn your toes inward to target the outside of your quads more effectively. Perform 10 more passes.
Calves are often used and abused with little reprieve. Foam rolling is a great way to help ease tightness that can lead to foot and knee pain.
Sit on the ground, your right leg extended, your left knee bent, your foot flat on the ground. Position the foam roller under your right calf, perpendicular to your leg. Lean back slightly and place your palms on the ground behind you. Use your palms and your left foot to press down as you lift your hips from the ground. From this position, use your core, hands, and heel to help draw your torso forward and backward as you roll your right calf slowly over the foam roller. Do about 10 passes with your foot straight, then 10 with your toes pointed out and 10 with your toes pointed in. After all 30 passes, switch legs and repeat.