Exercises by equipment
Foam roller exercises
A foam roller is a firm cylinder you lie or lean on to massage your muscles, often used in warm-ups and cool-downs.
Roll slowly over a muscle for 30 to 60 seconds, keep the pressure comfortable, and avoid rolling directly over joints or bones.
- 8Exercises
- 5Target muscles
- 4Body parts
Every foam roller exercise
8 exercises
Chest (2)
Upper legs (2)
Waist (2)
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Muscles you can train
Body parts
Questions, answered
How many foam roller exercises are there here?
There are 8 foam roller exercises in the AltF Fitness library, each with an animated demo and coaching tips.
Which muscles can I train with a foam roller?
The exercises here target the abs, glutes, chest (pectorals), lower back (spinal erectors) and lats.
Which foam roller exercises suit beginners?
Moves rated beginner friendly here include roller back stretch, roller body saw and roller hip lat stretch. Learn the movement with little or no load first.
Can I build a full workout around a foam roller?
Yes, if it covers the muscles you want to train. The free workout generator can build a week using only the equipment you choose.
Is this medical advice?
No. It is general fitness information for healthy adults. If you have pain, an injury or a health condition, check with a doctor or physiotherapist first.
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