Mobility · Core

Foam roll flow

Difficulty Mobility

How to perform it

Short rolling sequence over the main areas — back, quads, calves. General release and increased blood flow to the tissues before or after training. Slow down on tender spots and stay there 20–30 s.

Equipment

Foam roller (grid) / Foam roller (smooth)Bodyweight

Muscles worked

Front

Back

Muscles and artwork credits

Erector spinae
Mid and lower traps

Artwork: Ryan Graves, CC BY 4.0, modified

Related exercises

Find another variation and compare difficulty.

Family in the library

Foam rolling

Exercise family · pattern: Mobility

1 family · 6 variationsDifficulty

Foam roll calves
Foam roll flowCurrently viewing
Foam roll glutes
Foam roll quads
Foam roll upper back
Foam roll IT band

Difficulty describes how demanding the execution is. It is not a recommended training order.