5 Strength Moves You Can Do With a Foam Roller

Athlete Kara Goucher using the ProStretch Addaday Nonagon Foam Roller

Foam roller stretches have risen in popularity in recent years for their assistance in releasing trigger points, muscle knots and improving flexibility. This self-massage tool increases blood flow and reduces delayed onset muscle soreness following a workout. But did you know that foam roller strength exercises can help further boost flexibility, range of motion, and muscle strength?

Foam roller exercises offer a robust array of benefits before and after workouts. These exercises can be used as a warm-up to help you prevent injury, and foam roller stretches can reduce muscle soreness following your workout.


What is a Foam Roller?

Foam rollers are cylinder-shaped tools that are composed of foam. There are many rollers, each containing its own density, surface texture, material, diameter, and length. In addition, some foam rollers include additional features or unique shapes. When choosing, you must consider each of these factors and how they will impact your stretches and exercises.

  • Density: The firmer a foam roller is, the more intense it is on your muscles. Higher-density foam rollers also provide greater resistance. 
  • Texture: Foam roller surface textures help target specific areas within your muscle groups, provide a deeper massage during stretching, and offer different levels of grip.
  • Material: The material of a foam roller directly impacts its durability and quality. Some materials, such as expanded polypropylene, also increases the density of the foam roller.
  • Diameter: Standard foam rollers are about six inches in diameter. However, smaller foam rollers are available for those who have poor balance. Smaller foam rollers allow you to be closer to the floor, which can help you feel more stable.
  • Length: Standard foam rollers are around 12 to 36 inches long. However, smaller rollers are better for smaller muscle groups, such as your calves or arms. Larger foam rollers are great for larger muscle groups, including your hamstrings, back, and quads.


The 5 Best Foam Roller Strength Exercises

When performing foam roller strength exercises, you’ll reap the most benefits by doing each exercise 10 to 20 times. Before you move on to the next exercise, you should begin feeling the burn. After completing all five exercises, consider repeating the full circuit three to four times for best results.


1. Side Roll-Out Push-Up

To get started, begin in a modified push-up position. Your knees should be on the mat with your right hand on the floor beneath your shoulders. Next, place your left hand on the foam roller.

Use your left hand to slide the foam roller away from you as you lower your body. Then, as you rise, use that same hand to bring the roller back to you to return to your original position.


2. Hamstring Bridge

For this exercise, lie down on your back with your arms at your side. Keep your palms face down and keep your knees bent. Then, place your feet on top of the foam roller.

Lift your hips into a bridge and make sure that your heels, knees, and hips form a line. Next, slowly shift the foam roller back and forth while engaging your hamstrings, core, and legs to prevent the roller from slipping away from you.


3. Plank Leg Lift

To get into the starting position, get onto all fours with your hands placed on the roller. Next, engage your core by lifting your knees into a plank position.

Raise your right leg a few inches from the floor and sweep it out to the right. Hold the position for one second and then sweep your leg behind you and use your foot to tap the floor. Return to the starting position and repeat for your left leg.


4. Table Roll

Get in position by sitting upright with your legs extended. Place the foam roller beneath your ankles and place your hands on the floor behind you with your fingertips facing your feet. While holding your legs straight, push your hips up as high as possible and look upwards as the foam roller shifts forward.

Next, swing your hips slowly back and forth between your positioned arms. Control your movements and slowly alternate back and forth while keeping your hips off the floor.


5. Sawing Plank

Start by getting into a forearm plank position. Next, place your wrists on the foam roller beneath you and clasp your hands together. Keep your feet at hip-width and make sure that your hips are level. Now, use your arms to slowly rock the roller back and forth so that the foam roller moves from your elbows to your wrists and back.


The Bottom Line

Foam roller exercises provide several benefits, including increased blood flow, improved muscle strength, flexibility, and reduced post-workout soreness. You must choose the best foam rollers for you based on your experience, balance, and foam roller exercises.

Need a foam roller for exercise? Take a look at our foam roller products, or contact us with any questions you may have.




ProStretch Nonagon Foam Roller

ProStretch® Nonagon™
Foam Roller



ProStretch Featherweight Foam Roller

ProStretch® Featherweight™
Foam Roller


ProStretch Hexi Travel Size Foam Roller

ProStretch® Hexi™ 
Travel Size Foam Roller














PLEASE NOTE: The information on this website and article is for information only and should not be used as a substitute for consulting your doctor. Consult your doctor for proper diagnosis and rehabilitation


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