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47 exercises

The Best 47 Foam Roller Exercises with Videos & Tips

Explore foam roller exercises for myofascial release and soft tissue recovery. Each movement includes HD video demonstrations and technique cues to help you improve tissue quality, reduce muscle tension, and enhance post-workout recovery.

47 exercises found
Roll Upper Back
Roll Calves (One Leg)
Roll Hip Stretch
Roll Ball Lower Back
Foam Roll Serratus Wall Slide
Roll Around the World Lying on Floor
Roll Pec Foam Rolling
Roll Chest Opener Lying on Floor
Roll Glutes Sitting on Floor
Roll Calves
Roll Hamstrings and Glute Sitting on Floor
Roll Hip Thrust
Roll Kneeling Upper Back Rotation
Roll Pigeon Stretch
Roll Rectus Femoris
Roll Hip Lat Stretch
Roll Front Shoulder and Chest Lying on Floor
Roll Seated Shoulder Flexor Depresor Retractor
Roll Thoracic Spine Lying on Floor
Roll Reverse Crunch
Roll Biceps Lying on Floor
Roll Rhomboids
Roll Side Lat Stretch
Roll Neck Rotation Lying on Floor
Roll Erector Spinae Lying on Floor
Roll Lat Foam Rolling
Roll Triceps Side Lying on Floor
Roll Middle Back Lying on Floor
Roll Lower Back (Side) Lying on Floor
Roll Shoulder Blade Reach Lying on Floor
Roll Tibialis Anterior
Roll Recumbent Hip External Rotator and Hip Extensor Stretch (CrossedLeg)
Roll Shoulder Back Rotation Lying on Floor
Roll Glute Twist Lying on Floor
Roll Iliospsoas
Roll Forearms Standing Against Wall
Roll Peroneal Side Lying on Floor
Roll Hamstrings Sitting on Floor
Roll Tensor Fasciae Latae
Roll Neck Decompress Lying on Floor
Roll Posterior Shoulder Lying on Floor
Roll Tibialis Anterior (One Leg) Lying on Floor
Roll Chest Lying on Floor
Roll Quadriceps (Vastus Lateralis) Lying on Floor
Roll Foot
Split Lateral Squat with Roll
Roll Peroneal (One Leg) Side Lying on Floor

Frequently Asked Questions

Does foam rolling actually help with recovery?
Foam rolling temporarily increases blood flow and reduces muscle stiffness, which can help you feel less sore. It does not actually repair muscle tissue faster, but it can improve your range of motion before a workout and help you feel looser the day after a hard session.
Should I foam roll before or after working out?
Both work, but for different reasons. Before a workout, foam rolling loosens tight muscles and improves range of motion. After a workout, it helps reduce that tight, stiff feeling. Keep pre-workout rolling to 30 to 60 seconds per muscle group so you do not reduce muscle performance.
Can foam rolling replace stretching?
Not entirely. Foam rolling addresses muscle knots and tightness in the tissue itself, while stretching lengthens the muscle. They complement each other. The best approach is to foam roll first to release knots, then stretch to improve flexibility.