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Foam Roller Exercises

Foam Roller Exercises

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Self-Massage Routine

Foam Rolling
How-To Guide

Six targeted moves to release tension, improve blood flow, and keep your muscles performing at their best.

● 6 Exercises ● 20–30 sec each ● Before or after training
Muscle Activation

Activates muscles to improve your performance before training.

Flexibility

Improves joint mobility, especially around your hips and knees.

Recovery

Increases blood flow to help muscles recover after hard sessions.

Rehabilitation

Eases tension after injury and restores range of motion.

Desk Workers

Relieves tight glutes, hips and hamstrings from sitting all day.

Saves Money

Regular use reduces the need for costly sports therapy sessions.

Before You Get Started

Use a foam roller for around 20–30 seconds per area, moving slowly and keeping your muscles relaxed. When you roll over a tender spot, pause and hold until the pressure reduces. Use a smooth EPE roller for sensitive areas like hips and hip flexors, and a ridged high-density roller for hamstrings and lats. Remember: discomfort is normal, sharp pain is not.

The Routine

6 Best Foam Roller Exercises

Exercise 01 Foam rolling the hamstrings

Hamstrings

💡 Great for runners and anyone who sits for long periods. Try a ridged roller for deeper release.

Directions

  1. 1Lie with one leg across the foam roller.
  2. 2Use the other leg to support your body and move your relaxed leg across the roller.
  3. 3Pause on any tender spots until the pressure reduces.
  4. 4Repeat on the other side.
● 20–30 seconds each side
Exercise 02 Foam rolling the glutes

Glutes

💡 Sitting all day tightens the glutes. Position at a slight angle to target the main muscle belly.

Directions

  1. 1Sit on the foam roller and bend one leg up and across the other so your glute is stretched out.
  2. 2Position yourself at a slight angle to target the main part of your glute.
  3. 3Use your supporting leg to move the roller across your glute and back.
  4. 4Repeat on the other side.
● 20–30 seconds each side
Exercise 03 Foam rolling the hip flexors

Hip Flexors

💡 Common tightness in runners and desk workers. Use a smooth EPE roller here for a softer, more comfortable release.

Directions

  1. 1Lie across the roller at a slight angle so you target one side at a time.
  2. 2Gently roll from side to side over the hip flexor area.
  3. 3Stay relaxed and breathe throughout.
  4. 4Repeat on the other side.
● 20–30 seconds each side
Exercise 04 Foam rolling the IT band

IT Band

💡 A tight IT band is a common cause of knee pain in runners. Focus on the sides of your quads, not just the front.

Directions

  1. 1Lie across the roller with your supporting leg bent to help you move.
  2. 2Slowly roll up and down the outer side of your thigh to work the IT band.
  3. 3Concentrate on hitting the sides of your quads rather than just the front.
  4. 4Repeat on the other side.
● 20–30 seconds each side
Exercise 05 Foam rolling the calves

Calves

💡 Target all the way from under the knee to the ankle for full calf coverage.

Directions

  1. 1Support your weight with your hands and relax one leg across the foam roller.
  2. 2Push your leg across the roller to work the calf muscle.
  3. 3Make sure you target all the way down from under your knee to your ankle.
  4. 4Repeat on the other side.
● 20–30 seconds each side
Exercise 06 Foam rolling the quads

Quads

💡 Large muscle group — you may want to spend a little longer here than on smaller areas.

Directions

  1. 1Lie across the foam roller to target one leg at a time.
  2. 2Gently roll up your quad from your knee to your hips.
  3. 3Roll back down again slowly, pausing on any tight spots.
  4. 4Repeat on the other side.
● 20–30 seconds each side

Exercises and GIFs sourced from Mirafit — "6 Best Foam Roller Exercises"

GIFs and exercise content remain the property of Mirafit. Reproduced for informational purposes with full credit to the original source.

We have a huge range of foam rollers – different surface textures, sizes and colours. You can check them all out here.