7 Foam Roller Workout Moves

General benefits of the foam roller include improving range of motion and muscle flexibility and — of course — melting away tension and tightness like a massage does. It’s a relatively cheap tool  that you can use at home for free challenging workouts. Because it’s not a stable surface, working out with a foam roller means you have to use more muscles continuously to stabilize your body.

Here are 7 workout moves you can do with just a foam roller:

1. Arm Roll Outs

Why: This move tones your arms and lower back. It also improves posture.

How: While on your stomach, place the foam roller just above your elbows with your arms extended long. Roll up all the way and bring your forearms in to work the triceps. Repeat 8 times.


2. Tricep Dips

Why: Tones your triceps.

How: With knees bent, place the foam roller behind you with your fingers facing forward. If this bothers your wrists, you can also try using fists. Bend up and down to work your arms. Repeat 10 times.


3. Hamstring Curls

Why: Tones the hamstrings and glutes.

How: On your back, place the roller under your feet. Lift your hips up into a bridge and hold. Roll your feet in and out to work your hamstrings. Repeat 8-10 times.


4. Butterfly Lifts

Why: Works your glutes as well as your inner and outer thighs.

How: On your back, place the soles of your feet together and rest your ankles on the foam roller. Drive your hips up and down. Repeat 6-8 times.


5. Pikes 

Why: Challenges core stability while working lower abs and shoulders.

How: Start in a plank position, either on your forearms or hands. Place the roller under your feet and while keeping your legs straight, pike your hips up toward the ceiling. Come all the way back into a plank at the end of the exercise. Repeat 6-8 times.

6. Shell Curls

Why: This is a full abs workout, plus you get some arm toning because you’re balancing in a pushup position.

How: Come to a pushup position on your hands. Place the roller under your feet and roll your legs in so your knees come as close to your chest as possible. Return to a pushup position. Repeat 6-8 times.

7. Rolling Lunges

Why: Full leg workout, including quads, hamstrings, inner thighs and glutes. Plus, your muscles get more work because you are working to balance.

How: Bring one leg forward and have your back foot rest on the roller. Come into a lunge so your front knee is at a 90-degree angle. Repeat 5-8 times. Then switch sides and repeat.