Four Exercises You Can Do With A Foam Roller

You’d think the only thing you can do with a foam roller is roll but we have a few exercises that you can do with a roller that are adaptations from conventional ones. Check these out:

Pikes

Main muscles used: Abdominal

  1. Start in a plank position with the foam roller under you shins.
    • Keep you back & hips in line (flat) & abdominal engaged.
    • Keep your wrists & elbows stacked underneath your shoulder .
  2. Draw knees towards your chest.
    • Keep abdominal engaged.
  3. Return to starting position.

Mountain Climbers

Main muscles used: Abdominal, Hip Flexor, Quads, Hamstrings, Bicep, Triceps

  1. Start in plank position with hands on the foam roller.
    • Keep your wrists & elbows stacked underneath your shoulder .
    • Keep you back & hips in line (flat) & abdominal engaged.
  2. Draw knees to chest in alternating motion.
    • Keep abdominal engaged.
  3. Return to starting position.

Lateral Hops

Main muscles used: Glutes, Quads, Hamstrings

  1. Place foam roller on ground. Stand at one end.
  2. Perform a squat and as you come up use the momentum to jump sideways over the roller.
  3. Land with both feet and go back into a squat to cushion your landing.

Overhead Squat

Main muscles used: Glutes, Quads, Hamstings

  1. Hold the foam roller above your head with straight arms.
  2. Perform a squat.
    • Keep chest up.
    • Sit back while squatting (almost like sitting in a chair).
    • Do not let knees fall forward over your toes.
  3. Stand back up brings hips forward.

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About Chris Tse

I’m a scientist turned owner of Blitz Conditioning, a Fitness Columnist at CBC Radio on Thursdays at 8:20 am, and owner of Tse Social Strategy. Follow me on Twitter or Read my full bio.

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