By muscle
| Muscle | Exercises | |
|---|---|---|
| calves | 2 | All calves exercises → |
| adductors | 1 | All adductors exercises → |
| biceps | 1 | All biceps exercises → |
| hamstrings | 1 | All hamstrings exercises → |
| abductors | 1 | All abductors exercises → |
| lats | 1 | All lats exercises → |
| lower back | 1 | All lower back exercises → |
| glutes | 1 | All glutes exercises → |
| quads | 1 | All quads exercises → |
| middle back | 1 | All middle back exercises → |
Common questions
How many exercises can you do with foam roller?
11 in this catalogue, covering 10 different primary muscles. 3 are beginner-rated and 0 are compound movements.
Can you build a full-body workout with only foam roller?
Yes. Foam Roller covers 10 primary muscles here — including calves, adductors, biceps, hamstrings — which is enough for a complete full-body rotation without any other equipment.
What is the best foam roller exercise for beginners?
Start with whichever beginner-rated movement targets the muscle you train least. Hamstring-SMR is a common entry point.
All 11 foam roller exercises
Adductor adductors · intermediate Brachialis-SMR biceps · intermediate Calves-SMR calves · intermediate Hamstring-SMR hamstrings · beginner Iliotibial Tract-SMR abductors · intermediate Latissimus Dorsi-SMR lats · beginner Lower Back-SMR lower back · beginner Peroneals-SMR calves · intermediate Piriformis-SMR glutes · intermediate Quadriceps-SMR quads · intermediate Rhomboids-SMR middle back · intermediate
Generate a foam roller workout
Pick foam roller as your only equipment and the generator builds the whole session from these 11 exercises.
Build a free workout