Foam Roller Training: More Effective Exercises

Foam Roller Training: More Effective Exercises

What is the Foam Roller

Il Foam Roller it's a rubber roller smooth, born as a tool of massage in physiotherapy, to facilitate recovery from injuries or fractures, but then also introduced in the world of fitness.

It is mainly used during the stretching and the phase of muscle recovery.

Ideal for massaging and toning i muscles, relieve muscle-fascial pain and tension and reactivate circulation correctly.

Its round design also makes it useful for training theequilibrium and increase the force.

For strength training, jump rope exercises are also excellent.

To fully train different muscle groups there are free body exercises alternative to the deadlift.

Here are some exercises to better train the muscles of the whole body.

According to one study, physical training would improve metabolic health.

Be careful though, training too much and undergoing excessive effort can hurt your body and mind.

Exercises for the upper body

Overhead squat

  • From a standing position and with your feet slightly wider than hip-width apart, extend your arms upward, keeping the roller in a horizontal position.
  • Squeeze your palms towards each other as you approach the shoulder blades.
  • Keep your elbows in line with or behind your ears to engage your upper back and arms.
  • Push your hips back to perform a deep squat and push your heels up to return to the starting position.


Muscles affected: all. This exercise works the lower body, upper back, shoulders, and core.

To train the abdominals, which are part of the core, the crunch is excellent, as long as it is done correctly.

Side roll-out push-up

  • Position yourself as if about to do a push-up, with your knees on a mat, your left hand on the roller and your right hand on the floor.
  • Slowly lower the body with the right arm, while the left extends laterally following the movement of the roller.
  • To increase the difficulty, raise the knees.


Muscles involved: those of the spine and back, shoulders, chest, biceps and triceps.

Table roll

  • Sit on the ground with your legs extended and your ankles resting on the roller.
  • Place your hands on the floor behind you, with the fingertips pointing towards your feet.
  • Keeping your legs straight, push your hips as high as you can and roll the roller over your calves.
  • Keeping your hips elevated, slowly move them back from your arms as the roller continues to move.


Muscles involved: core, back, shoulders and arms.

Plank jack

  • From the plank position, place your hands on the roller.
  • Jump as you would for a jumping jack, staying on tiptoe.
  • Keep your knees slightly bent as you land.


Muscles involved: the central ones plus hips and back.


  • From standing, holding the roller behind your back with your fingertips pointing outward, bring your weight onto your right leg and lift your left leg backwards.
  • At the same time, tilt your chest forward.
  • Push the roller lightly towards the ceiling, keeping your arms as straight as possible to activate the triceps, deltoids and lats.


Muscles involved: calves, hamstrings, quadriceps, arms and shoulders. Balance is also trained with this exercise.

Exercises for the lower body

Hamstring bridge

  • From a supine position, extend your arms along your body with your hands resting on the ground.
  • Bend your legs and rest your feet on the roller.
  • Raise your hips to bridge position so your hips, knees, and heels are aligned. Slowly rock the roller back and forth.
  • To make the exercise more difficult place your palms on the floor facing up.


Muscles involved: hamstrings, core and legs.

Inner thigh bridge

  • Lie on the ground on your back, with your knees bent, feet flat on the floor, and arms outstretched with palms facing up.
  • Place the roller between your legs and put your weight on your heels.
  • Lift your hips off the floor and squeeze the roller as if you are trying to break it.
  • Hold the position for 45 seconds, then lower your back.


Muscles involved: core, back, buttocks and inner thigh.

Inner thigh plank

  • Lie face down with your hands on the ground, the roller between your thighs and your legs extended.
  • With weight on your wrists, squeeze the roller and bend your knees until they come close to the ground.
  • Press on the heels to return to the starting position.


Muscles involved: core, hips, back and inner thigh.

Core exercises

Alternating heel tap

  • Lie on your back with the roller vertically across your back.
  • Place your fingertips on the floor and lift your bent legs.
  • Maintain the 90 degree angle and tap your heels on the floor one at a time.
  • To make the exercise harder, tap your heels faster and hold your lower abs by pressing your lower back against the roller.


Muscles involved: oblique abdominals, glutes and lower back.

Sawing plank

  • Position yourself horizontally, with your forearms on the roller, hands joined, feet hip-width apart.
  • Use your arms to slowly swing the roller back and forth.


Muscles involved: whole core and upper arms.

Dead bug

  • Lie on your back on a roller placed vertically under your spine and place your arms on the ground with your elbows bent in line with your shoulders and the backs of your hands on the floor.
  • Lift your legs, bending them 90 degrees and then straighten them, kicking them outward.


Muscles involved: abs, lower back and hips.

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