Foam Roller Strengthening Exercises
1. The Romanian Deadlift
- Place one flat end of your foam roller on your right foot and place your right hand on the other end, near your hip.
- Slightly flex the left knee and then with your right foot off the ground, hinge forward at the hips.
- Use your left gluteal muscles to stabilise the left leg and hinge as far forward as comfortable.
- Repeat 10 times, and then repeat the process on the left side.
AIM FOR: 2 sets of 10 reps (each side)
2. The Bird-Dog: Roller Edition
- Place a towel over your roller to protect if from your knees.
- Knell with your hands underneath your shoulders and both knees on the roller.
- While engaging your core, slowly straighten your right arm and left leg, while ensuring you stay balanced on the roller.
- Return to the kneeling position slowly, and then repeat with the left arm and right leg.
AIM FOR: 3 sets of 12 (6 each side)
3. Tabletop Heel Taps
- Lay down on your foam roller with the roller running along your spine.
- Lift both feet from the floor and have both your hips and knees bent to 90 deg (I.e. tabletop).
- Ensuring your back stays flat on the roller, touch the ground slowly with one heel then return to the tabletop position and repeat with the opposite leg.
AIM FOR: 2 sets of 20 (10 each leg)
4. Scapula Control: Roller Edition
- Place your foam roller horizontally against the wall at approx. chest height.
- Rest both of your forearms against the roller and stabilise your shoulder blades by slightly squeezing them together.
- Roll the roller up and down with your forearms, ensuring your shoulder blades stay steady and slightly squeezed together.
AIM FOR: 2 sets of 12
5. Single Leg Squat: Roller Edition
- Place one end of your foam roller against the wall at hip height.
- Press your hip into the other end of the roller and life the foot closest to the wall up from the ground.
- While actively pressing the roller into the wall, perform a shallow single leg squat ensuring that your knee stays over your toes as you do.
- Mirror the position and perform on opposite sides.
AIM FOR: 2 sets of 10 (each side)
