14 Foam Roller Exercises

Every Foam Roller exercise in Planfit, each with a form guide and video.

Ordered by how popular each exercise is in Planfit

Top 10

• 1

  Foam Roll Calves

  This exercise relieves tight calves and boosts circulation. Great if you stand or walk a lot.

  BeginnerLeg
• 2

  Foam Roll Glutes

  Relax your glutes to ease the strain on your back

  AdvancedLeg
• 3

  Foam Roll Hamstrings

  Release tension in your hamstrings to recover faster.

  AdvancedLeg
• 4

  Foam Roll Hamstrings and Glute

  This exercise loosens your hamstrings and glutes, reducing tightness and boosting circulation. Great as a warm-up or cool-down.

  AdvancedLeg
• 5

  Foam Roll Hip

  This stretch releases tension in your glutes and loosens your lower back and hips. Great for recovery after a lower body workout.

  AdvancedLeg
• 6

  Foam Roll Lats

  Loosen up your lats and feel the stretch in your back.

  AdvancedBack
• 7

  Foam Roll Lying Quadriceps

  Release your quads to ease knee strain

  AdvancedLeg
• 8

  Foam Roll Pec

  Release tension in your chest and shoulders.

  AdvancedChest
• 9

  Foam Roll Rectus Femoris

  Release the deep muscles in your quads

  AdvancedLeg
• 10

  Foam Roll Rhomboids

  Release the muscles between your shoulder blades.

  AdvancedBack

Ranked 11–14

• 11

  Foam Roll Side Lying Peroneal

  This stretch loosens the front of your shins, making your ankles move more smoothly and reducing stiffness after running or jumping.

  AdvancedLeg
• 12

  Foam Roll Side Lying Single Leg Peroneal

  This exercise targets the shin muscles to boost ankle stability and ease outer calf tension. Great after running, walking, or jumping.

  BeginnerLeg
• 13

  Foam Roll Single Leg Calves

  This exercise targets one calf at a time to relieve tightness. It helps your calves recover and boosts flexibility.

  AdvancedLeg
• 14

  Foam Roll Upper Back

  Release your upper back to relax your shoulders

  AdvancedBack