31 Creative Foam Roller Exercises You Probably Haven’t Tried Yet

Start seated with right ankle crossed over left and the foam roller underneath left ankle. Lift hips to roll up and down the calf slowly four times, then rotate left leg to the left and right twice with the roller below the middle of your calf. Repeat on the right leg.

Start on all fours, wrists below shoulders, knees below hips with the roller placed below the left knee. Roll up and down left shin four times, then pivot hips to the right and left twice. Repeat on the right leg.

Lie on left side with roller placed along the outer left shin. Cross right leg over left and support upper body on left forearm. Roll up and down the lateral (outer) side of the shin four times. Then perform cross friction by shifting the leg forward and back two times. Repeat on the right leg.

Start in a forearm plank with roller placed across the left thigh, just above the knee. Roll up and down quads four times, then stop midway and bend left knee twice. Repeat on the right leg.

From a forearm plank position, rotate left knee externally and place roller perpendicular to thigh just above left knee. Shift weight side to side to roll along the inside of left thigh four times, then perform two leg extensions. Repeat on the right leg.

Lie on left side with roller placed along the outer left thigh. Cross right leg over left and support upper body on left forearm. Roll four times up and down on the outer part of the thigh between the hip and knee, then bend left knee twice. Repeat on the right leg.

While seated, position the foam roller just under the left glute and roll up and down over the upper portion of the hamstring four times. Then, with the roller just below glute, shift left to right twice for cross friction. Repeat on the right leg.

Sit on the foam roller with weight shifted to the left. Roll the left glute to just under the hip bone four times, then draw left knee to chest and extend two times. Repeat on the right hip. [Run faster, stronger, and longer with this 360-degree training program.]

From a forearm plank position, rotate left leg out externally and place roller perpendicular to thigh just below hip crease. Shift weight to roll back and forth on the inner thigh four times, then draw left knee toward left shoulder twice. Repeat on the right leg.

Lie on left side with the foam roller under left hip, feet splayed, and right hand on hip. Shift weight back and forth an inch or two four times, then rolling your shoulders forward and backward twice. Repeat on the right hip.

Lie faceup, knees bent, feet flat on floor with the foam roller under your lower back. Slowly drop knees to the left, pause, then drop knees to the right side. Repeat twice more on each side.

[The Best Foam Rollers for Runners]

Lie faceup with knees bent and position the foam roller under the middle of your back. Place hands behind head and roll between mid-back to the top of your shoulder blades four times, then pause and pivot, dropping elbow toward hip twice on each side.

Lie on right side with right arm extended out straight, thumb pointing up, and place the foam roller below right underarm. Roll to the bottom of the lat (just above your natural waist) and back up four times, then rotate right palm up and sweep right arm forward and back. Repeat on the left side.

Lie facedown and position the roller along the backside of your right arm just above the elbow. Roll over the triceps four times, then pause and bend right arm twice. Repeat on the left arm.

Lie faceup with knees bent, feet flat on floor, and position the foam roller behind the left shoulder. Roll over along the backside of the shoulder four times, then rotate left arm twice. Repeat on the right arm.

Lie facedown and position the foam roller at a 45-degree angle below left underarm with left arm extended. Roll over the upper, outer portion of the chest four times, then sweep left arm up and down twice. Repeat on the right side.

Lie facedown with left arm extended over the foam roller with your thumb facing down. Roll back and forth over the biceps, then pause and swing left arm up and down two times for cross friction. Repeat on the right arm.

Lie faceup with knees bent, feet on the foam roller, and arms out at sides with palms facing up. Press through heels to lift hips so body forms a straight line from head to knees. Keep hips tucked to maintain a neutral spine. While holding this starting position and keeping hips level, extend left leg out, hold for two seconds, then return to start. Extend right leg out and return to start. Complete 10 reps per leg.

Start lying faceup with knees bent and the foam roller beneath mid-back, just under shoulder blades. Press through heels to lift hips while allowing the roller to travel up your back toward the top of shoulder blades. Pause at the top and squeeze your glutes. Lower and repeat for 10 to 15 reps.

Start in a side forearm plank with right elbow stacked under right shoulder and the foam roller positioned under the outside of your right calf. Lift hips so body forms a straight line from head to feet. While holding this position, lift and lower your left leg for 10 reps. Repeat on other side.