Foam Roller : Leg Exercises

HOW TO do Leg Exercises with a Foam Roller


Featured Product: Foam Roller 
Purpose: Use for sports training, to help enhance balance, for body awareness, to improve flexibility, and during dynamic strength training. In therapy or rehabilitation they help with muscle re-education and myofacial release. Use a foam roller to self massage the entire body
Compatible Exercises: Pilates, Strength Training, Self-Myofacial Release, Stretching


Follow along with the follow exercises with your own foam roller – available as a 36″ high density foam roller or an 18″ high density foam roller.

Foam Roller Exercise – Glutes and Hamstrings

by Elizabeth Quinn

Foam Roller Exercise - Hamstrings
Foam Roller Exercise – Hamstrings

Photo � E. Quinn

To work your glutes (butt) and hamstrings (back of the thighs) start by sitting on the roller with the soft, meaty part of your buttock directly on top of the roller. Begin slowly rolling back and forth and slightly side to side to release any tight sports in the muscle.

Slowly roll down your leg toward your knee and work the hamstrings in the same way  (pictured above). Change your position from side to side to work the entire muscle. Slowly roll from the buttock down to the knee pausing on any tight or sore spots.

Increase or decrease pressure by using one or both legs at a time. Roll with your feet turned in and out to cover the entire muscle group.

Foam Roller Exercise - Quads

Foam Roller Exercise -  Quadriceps
Foam Roller Exercise – Quadriceps

Photo � E. Quinn

Releasing your quadriceps (quads) is one of the easiest foam roller exercises. Simply lay on top of the roller using your hands for balance and work the front of the thigh from the hip down to the knee. You can perform this exercise with one or both legs on the roller, depending upon how much pressure you can handle or desire. If you want less pressure, keep one leg off the roller and use the foot to support some of your body weight.

Foam Roller Exercise – IT Band

Foam Roller Exercise - IT Band
Foam Roller Exercise – IT Band

Photo � E. Quinn

Using the foam roller on the IT band can be painful, but many people find it’s one of the most useful stretches you will do with the foam roller.

Lie on the roller on your side, with the roller positioned just below the hip. Your top leg can be in line with the bottom leg if you want a lot of pressure. Or, bend it in front of you to unload some of your body weight and provide better balance.

Use your hands for support and roll from the hip down to your knee, pausing on any tight or sore spots. Repeat on the your other side.

Foam Roller Exercise - Calves

Foam Roller Exercise - Calves
Foam Roller Exercise – Calves

Photo � E. Quinn

Position the roller under the calves. Using your hands for support, slowly roll from the knee down to the ankle pausing on any tight or sore spots.

Roll with your feet turned in and out. Keep toes flexed and pointed to work the entire muscle group.

Increase or decrease pressure by using one or both legs at a time, or placing one leg on the other for even more pressure.

2 thoughts on “Foam Roller : Leg Exercises

  1. I just came across your health and fitness blog. Your article about different foam roller exercises was especially interesting. I especially liked your comments about how to increase or decrease the intensity of your workout. I am adding you to my favorites. We’re in the same industry, the business of encouraging health and fitness. We market a product called The AbStand: http://www.theabstand.net. We would love for you and your readers to check out our ab workout product. Any feedback would be appreciated as well. Thanks!

Leave a Reply

Your email address will not be published.

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>