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Best Beginner Workouts With Foam Roller

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About

Foam Rollers are foam cylinders used to facilitate mobility and provide muscle relaxation similar to the benefits of a massage.

By effectively rolling on these devices, individuals can alleviate soreness and enhance muscle flexibility.

Beginner exercises are designed with simplicity and safety in mind, ideal for individuals with less than one year of fitness experience.

The exercises introduce reduced intensity levels to accommodate learning and proper execution, thereby reducing the risk of injury.

However, these tailored workouts can still be highly effective and offer significant results, regardless of one's starting fitness level.

The 3 Best Beginner Exercises with Foam Roller

Ranked By

Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Single Leg Foam Roll Hip Thrust

    Single Leg Foam Roll Hip Thrust demonstration video — proper form for this exercise.
    SETS LOGGED
    11,903
    Glutes Strength
    79 mScore
    Glutes
    Photo of Foam Roller
    Foam Roller

    The Single Leg Foam Roll Hip Thrust is a targeted exercise for the glutes and hamstrings. Using a foam roller increases instability, helping to activate your muscles more effectively and identify strength imbalances between legs.

    How to do it

    1. Lie on your back with a foam roller under your feet and your heels on the roller.
    2. Roll the foam roller toward your body until your knees are bent at 90 degrees.
    3. Place your hands on the ground for support and lift one leg off the foam roller.
    4. Engage your glutes and hamstrings to lift your hips towards the ceiling, pushing through your heel on the roller.
    5. Hold the position with your hips aligned with your knees and shoulders for a moment.
    6. Slowly lower your hips back to the starting position.
    7. Keep your core tight and ensure both hips remain level during the movement.
    Sets, Reps, Weight
    1
    3reps
    2
    3reps
    3
    3reps
    Full Video & Instructions

  • 2. Foam Roll Glute Bridge

    Foam Roll Glute Bridge demonstration video — proper form for this exercise.
    SETS LOGGED
    14,157
    Glutes Strength
    82 mScore
    Glutes
    Photo of Foam Roller
    Foam Roller

    The Foam Roll Glute Bridge is a variation of the Glute Bridge that works your glutes and hamstrings. Using a foam roller adds instability, which helps improve balance and engages your muscles more effectively.

    How to do it

    1. Lie on your back with your heels on a foam roller.
    2. Position the roller so your knees are at about 90-degree angles.
    3. Squeeze your glutes and lift your hips up, forming a straight line from your knees to shoulders.
    4. Hold this position and feel the stretch in your glutes and hamstrings.
    Full Video & Instructions

  • 3. Foam Roll Hip Thrust

    Foam Roll Hip Thrust demonstration video — proper form for this exercise.
    SETS LOGGED
    11,409
    Glutes Strength
    80 mScore
    Glutes
    Photo of Foam Roller
    Foam Roller

    The Foam Roll Hip Thrust is a beginner-friendly exercise that targets the glutes while providing extra support through a foam roller. This variation helps improve hip strength and stability, making it ideal for those with sensitivities.

    How to do it

    1. Lie on your back with your heels on a foam roller.
    2. Place your hands on the floor for support.
    3. Adjust the foam roller so your knees are bent at about 90 degrees.
    4. Engage your glutes and lift your hips by pressing through your heels.
    5. Hold the position when your hips are aligned with your shoulders and knees.
    6. Lower your hips back down slowly while keeping tension in your glutes.
    Sets, Reps, Weight
    1
    6reps
    2
    6reps
    3
    6reps
    Full Video & Instructions

Alternative Workouts

Alternative Beginner Workouts