Foam Rolling

A foam roller is a simple aid for self-myofascial release (SMR). We know you've been working hard at working out so why not incorporate the foam roller into your exercise regime? Relax any overactive muscles by rolling and stretching out with this Foam Rolling activity. This is how we roll...to stay nimble!

Exercises

Set 1: 2 rounds

Calf Rolls

30 seconds

Right Glute Rolls

30 seconds

Left Glute Rolls

30 seconds

Rest

10 seconds

Set 2: 2 rounds

Lateral Back Rolls

20 seconds

Rolling Back Stretch

25 seconds

Rest

10 seconds

Set 3: 2 rounds

Shin Rolls

30 seconds

Quad Rolls

35 seconds

Rest

15 seconds

Set 4: 2 rounds

Quad Stretches

40 seconds

Gate Openers

30 seconds

Windmills

25 seconds

Set 5: 2 rounds

Bent Knee Twists

25 seconds

Right Adductor Rolls

30 seconds

Left Adductor Rolls

30 seconds

Center Leg Stretch

25 seconds

Rest

10 seconds

Workout Discussion

27 Jan

Soren H.

A foam roller is “equipment”. Why is this showing up in the “No Equipment” filter?

Appears In

Stretching

Related Workouts

Fresh Foam Rolling

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Foam Rolling 101

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Foam Roller Relaxation

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Foam Roll Quickie

8 minutes, Beginner

Foam Rolling for Legs

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Top Choice for this Workout

Power Systems Myo-Roller

This compact foam roller promotes spinal alignment and can target different pressure points during myofascial release.

Buy Now

Workouts with the same Equipment

Low-Impact Roll

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Full Body Flexibility

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Flexibility Work

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Limber Lady

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Foam Roller Relaxation

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Foam Rollin'

6 minutes, Moderate