Equipment

Foam Roller Exercises

Browse 40 exercises you can do with foam roller. Each movement includes step-by-step setup, execution, form cues, and progressions.

Quarter Sit Up With Pillow
Beginner · abs and obliques
- Waist
Roll Anterior Calf Foam Rolling
Beginner · calves
- Lower legs
- Thighs
Roll Around The World Lying On Floor
Beginner · lats and pectorals
- Back
- Shoulders
- Waist
Roll Biceps Lying On Floor
Beginner · biceps
- Chest
- Upper arms
- Waist
Roll Calves
Beginner · calves
- Lower legs
Roll Foot
Beginner · calves
- Lower legs
Roll Forearms Standing Against Wall
Beginner · forearms
- Lower arms
- Upper arms
Roll Glute Twist Lying On Floor
Beginner · abs, glutes, and obliques
- Waist
Roll Glutes Sitting On Floor
Beginner · glutes
- Lower legs
- Upper legs
- Waist
Roll Hamstrings And Glute Sitting On Floor
Beginner · glutes and hamstrings
- Hips
- Lower legs
Roll Hip Lat Stretch
Beginner · glutes and lats
- Waist
Roll Hip Stretch
Beginner · glutes and quadriceps
- Hips
- Lower legs
- Thighs
Roll Iliospsoas
Beginner · hip flexors
- Waist
Roll Kneeling Upper Back Rotation
Beginner · lats, obliques, and trapezius
- Back
- Shoulders
- Waist
Roll Lat Foam Rolling
Beginner · lats
- Back
- Waist
Roll Lower Back Side Lying On Floor
Beginner · lats and obliques
- Back
- Waist
Roll Middle Back Lying On Floor
Beginner · trapezius
- Back
- Waist
Roll Neck Decompress Lying On Floor
Beginner · trapezius
- Back
- Neck
- Shoulders
- Upper arms
- Waist
Roll Neck Rotation Lying On Floor
Beginner · trapezius
- Shoulders
Roll Pec Foam Rolling
Beginner · erector spinae, lats, and rhomboids
- Back
- Shoulders
- Waist
Roll Peroneal Side Lying On Floor
Beginner · calves
- Lower legs
Roll Peroneal Single Leg Side Lying On Floor
Beginner · calves
- Hips
- Lower legs
Roll Pigeon Stretch
Beginner · glutes, hamstrings, and trapezius
- Back
- Hips
- Lower legs
Roll Posterior Shoulder Lying On Floor
Beginner · deltoids
- Back
- Shoulders
- Waist
Roll Rectus Femoris
Beginner · quadriceps
- Lower back
- Upper legs
Roll Recumbent Hip External Rotator And Hip Extensor Stretch CrossedLeg
Beginner · glutes
- Hips
- Lower legs
Roll Reverse Crunch
Intermediate · abs, calves, and obliques
- Waist
Roll Rhomboids
Beginner · rhomboids and trapezius
- Back
- Shoulders
Roll Seated Shoulder Flexor Depresor Retractor
Beginner · deltoids, lats, and serratus anterior
- Chest
- Shoulders
- Waist
Roll Seated Single Leg Shoulder Flexor Depresor Retractor
Beginner · hip flexors
- Shoulders
- Waist
Roll Shoulder Back Rotation Lying On Floor
Beginner · trapezius
- Back
- Shoulders
- Waist
Roll Shoulder Blade Reach Lying On Floor
Beginner · rhomboids, serratus anterior, and trapezius
- Back
- Shoulders
- Upper arms
Roll Side Lat Stretch
Beginner · lats and quadriceps
- Back
- Shoulders
- Upper legs
Roll Standing Neck
Beginner · trapezius
- Back
- Neck
- Shoulders
Roll Tensor Fasciae Latae
Beginner · glutes and hip flexors
- Hips
- Lower legs
Roll Thoracic Spine Lying On Floor
Beginner · erector spinae
- Back
- Lower legs
- Upper legs
- Waist
Roll Tibialis Anterior
Beginner · tibialis
- Hips
- Lower legs
Roll Tibialis Anterior Single Leg Lying On Floor
Beginner · calves
- Hips
- Lower legs
Roll Triceps Side Lying On Floor
Beginner · triceps
- Shoulders
- Upper arms
Roll Upper Back
Beginner · lats, rhomboids, and trapezius
- Back
- Waist

← Browse the full exercise library

Quarter Sit Up With Pillow

Roll Anterior Calf Foam Rolling

Roll Around The World Lying On Floor

Roll Biceps Lying On Floor

Roll Calves

Roll Foot

Roll Forearms Standing Against Wall

Roll Glute Twist Lying On Floor

Roll Glutes Sitting On Floor

Roll Hamstrings And Glute Sitting On Floor

Roll Hip Lat Stretch

Roll Hip Stretch

Roll Iliospsoas

Roll Kneeling Upper Back Rotation

Roll Lat Foam Rolling

Roll Lower Back Side Lying On Floor

Roll Middle Back Lying On Floor

Roll Neck Decompress Lying On Floor

Roll Neck Rotation Lying On Floor

Roll Pec Foam Rolling

Roll Peroneal Side Lying On Floor

Roll Peroneal Single Leg Side Lying On Floor

Roll Pigeon Stretch

Roll Posterior Shoulder Lying On Floor

Roll Rectus Femoris

Roll Recumbent Hip External Rotator And Hip Extensor Stretch CrossedLeg

Roll Reverse Crunch

Roll Rhomboids

Roll Seated Shoulder Flexor Depresor Retractor

Roll Seated Single Leg Shoulder Flexor Depresor Retractor

Roll Shoulder Back Rotation Lying On Floor

Roll Shoulder Blade Reach Lying On Floor

Roll Side Lat Stretch

Roll Standing Neck

Roll Tensor Fasciae Latae

Roll Thoracic Spine Lying On Floor

Roll Tibialis Anterior

Roll Tibialis Anterior Single Leg Lying On Floor

Roll Triceps Side Lying On Floor

Roll Upper Back

Quarter Sit Up With Pillow

Roll Anterior Calf Foam Rolling

Roll Around The World Lying On Floor

Roll Biceps Lying On Floor

Roll Calves

Roll Foot

Roll Forearms Standing Against Wall

Roll Glute Twist Lying On Floor

Roll Glutes Sitting On Floor

Roll Hamstrings And Glute Sitting On Floor

Roll Hip Lat Stretch

Roll Hip Stretch

Roll Iliospsoas

Roll Kneeling Upper Back Rotation

Roll Lat Foam Rolling

Roll Lower Back Side Lying On Floor

Roll Middle Back Lying On Floor

Roll Neck Decompress Lying On Floor

Roll Neck Rotation Lying On Floor

Roll Pec Foam Rolling

Roll Peroneal Side Lying On Floor

Roll Peroneal Single Leg Side Lying On Floor

Roll Pigeon Stretch

Roll Posterior Shoulder Lying On Floor

Roll Rectus Femoris

Roll Recumbent Hip External Rotator And Hip Extensor Stretch CrossedLeg

Roll Reverse Crunch

Roll Rhomboids

Roll Seated Shoulder Flexor Depresor Retractor

Roll Seated Single Leg Shoulder Flexor Depresor Retractor

Roll Shoulder Back Rotation Lying On Floor

Roll Shoulder Blade Reach Lying On Floor

Roll Side Lat Stretch

Roll Standing Neck

Roll Tensor Fasciae Latae

Roll Thoracic Spine Lying On Floor

Roll Tibialis Anterior

Roll Tibialis Anterior Single Leg Lying On Floor

Roll Triceps Side Lying On Floor

Roll Upper Back