Top 4 foam rolling exercises

Foam rolling exercises are an effective technique for myofascial release, helping to release tension and knots in your muscles. While it may not be the most comfortable way to stretch, it's incredibly effective. In this article, we'll cover the top four foam rolling exercises to help you stretch and release muscle tension.
Foam Rolling Exercises

Here are the top 4 foam rolling exercises you should add to your routine:



Start in a seated position, place both your legs over a foam roller. The roller is positioned underneath the back of the upper legs.

To help support your weight you can place your hands on the ground beside or behind you.

Lift your hips off the floor and relax the hamstrings using your hands to control the movement. Roll over the foam from above the back of the knee and below the hip.

REMINDER: At points of high tension pause for 10-30 seconds.


To target the hamstrings move efficiently try foam rolling with one leg at a time and cross the other leg over the top to provide more weight on one leg.

  • Main Muscles Worked: Hamstrings
  • Difficulty Level: Beginner
  • Force: Static



Start this exercise by positioning the foam roller beneath your shoulder blades and crossing your arms over your chest.

Use your feet to control your motion and pressure and start rolling so that the foam roller moves towards your head.

Roll back down to the mid-back and repeat.

REMINDER: Support your head with your hands and keep your knees bent making sure your feet stay flat on the floor.

  • Main Muscles Worked: Upper back, rhomboids, trapezius muscles
  • Difficulty Level: Beginner
  • Force: Static



Start with your weight supported by your hands or forearms, lie face down on the floor.

The foam roller is positioned underneath both legs on the quadriceps. Try to keep the feet off the ground and relax your leg muscles as much as possible.

Roll over the foam from above the knee to below the hip, holding points of tension for 10-30 seconds.


To make this exercise harder you can do one leg at a time, making sure you are shifting as much weight as you can tolerate onto the leg to be stretched.

  • Main Muscles Worked: Quadriceps
  • Difficulty Level: Beginner/Intermediate
  • Force: Static




Lying on your side, place your bottom leg on the foam roller between the hip and the knee. Cross the other leg you are not stretching over the front of you.

Your goal here is to put as much body weight as you can handle onto your bottom leg. Relax the muscles of the leg you are stretching. It is not always necessary to have the foot touching the ground.

Roll your leg over the foam roller from your hip to your knee, pausing for 10-30 seconds at points of tension. Repeat with the opposite leg.

  • Main Muscles Worked: Abductors
  • Difficulty Level: Beginner/Intermediate
  • Force: Static

Incorporating these foam rolling exercises into your routine can help improve flexibility, relieve pain, and prevent injury.

Share this post
Shopping Cart
Scroll to Top

Free ebook download