Discover all of the foam roller exercises that you can do with the BLACKROLL® STANDARD, MED, GROOVE and FLOW.
Foam roller exercises can be performed in two different ways: they can be used for regeneration when the roller-based fascia training is carried out slowly or can be activating by quickly rubbing the foam roller over your body. Foam roller exercises for activation are perfect as a warm-up for your exercise regime, while slow foam roller exercises can help regeneration after sport or everyday stress. You can also release tension if you've not moved much and spent a lot of time sitting down for example with roller-based fascia training. Foam roller exercises are also great for beginners. So get started right away! Here you'll find an overview of all the foam roller exercises
Tibialis Activation
Place your outer lower leg on the BLACKROLL. Place the other leg in front of your body. Support yourself on your hands. Raise your buttocks. Quickly roll out your lower leg.
Calf Massage
Angle one leg while sitting. Place the calf of the stretched leg on the foam roller. Lift your buttocks off the floor. Slowly roll out your calf.
Calf Activation
Angle one leg while sitting. Place the calf of the stretched leg on the fascia roller. Lift your buttocks off the floor. Quickly roll out your calf.
Hamstring Massage
In a sitting position, place both thighs on the BLACKROLL. Support yourself with your hands behind your back. Raise your buttocks. Slowly roll out the back of your thighs.
Hamstring Activation
In a sitting position, place both thighs on the BLACKROLL. Support yourself with your hands behind your back. Raise your buttocks. Quickly roll out the back of your thighs.
Glute Massage
Sit with one half of your buttocks on the BLACKROLL. Stand up with the opposite leg. Place the foot of the side to be worked on on the knee. Support yourself with your hands behind your back. Slowly roll back and forth.
Glute Activation
Sit with one half of your buttocks on the BLACKROLL. Stand up with the opposite leg. Place the foot of the side to be worked on on the knee. Support yourself with your hands behind your back. Slowly roll back and forth.
Tibialis Massage
Place your outer lower leg on the BLACKROLL. Place the other leg in front of your body. Support yourself on your hands. Raise your buttocks. Slowly roll out your lower leg.
Tibialis Activation
Place your outer lower leg on the BLACKROLL. Place the other leg in front of your body. Support yourself on your hands. Raise your buttocks. Quickly roll out your lower leg.
Reverse Crunch
Start in the supine position with the BLACKROLL just above the buttocks. Stand with your legs bent. Lift your legs alternately to the vertical position.
