Best Beginner Workouts With Foam Roller For Women

About

Foam rollers are cylindrical tools crafted from foam designed to enhance mobility and muscle relaxation.

By rolling muscles over them, one can replicate some of the benefits of massage therapy.

Beginner workouts incorporate simple movements with accessible equipment to ensure a low risk of injury, making them fitting for individuals with less than a year of exercise experience.

Although these exercises involve a reduced weight load to assist learning, they remain effective and fulfilling for a broad spectrum of skill levels.

The routines are tailored with preferences in mind and have reps and weights adjusted for women with average characteristics (5’5”, 140lbs, 34 years old), yet customization based on individual abilities is recommended.

This workout plan integrates inclusivity to ensure a positive and productive fitness journey for all participants.

Workout 1

Glutes

The 3 Best Beginner Exercises with Foam Roller for Women

Ranked By

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

1. Single Leg Foam Roll Hip Thrust
SETS LOGGED
11,903
Glutes Strength
79 mScore
Glutes
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
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.
Sets, Reps, Weight
1
3reps
2
3reps
3
3reps
Full Video & Instructions
2. Foam Roll Glute Bridge
SETS LOGGED
14,157
Glutes Strength
82 mScore
Glutes
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
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.
Full Video & Instructions
3. Foam Roll Hip Thrust
SETS LOGGED
11,409
Glutes Strength
80 mScore
Glutes
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
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.
Sets, Reps, Weight
1
6reps
2
6reps
3
6reps
Full Video & Instructions

Best Beginner Workouts With Foam Roller For Women

About

Workout 1

Glutes

Single Leg Foam Roll Hip Thrust

Foam Roll Glute Bridge

Foam Roll Hip Thrust

Take the guesswork out of training.

The 3 Best Beginner Exercises with Foam Roller for Women

1. Single Leg Foam Roll Hip Thrust

How to do it

2. Foam Roll Glute Bridge

How to do it

3. Foam Roll Hip Thrust

How to do it

Alternative Workouts

Alternative Beginner Workouts for Women