Skip to main content

Best Legs Workouts With Foam Roller To Build Muscle Mass

Jump to:3 Workouts3 Best Exercises

About

Foam Rollers are cylindrical tools designed to enhance mobility and alleviate muscle tension by mimicking the effects of a massage.

Workouts focused on building muscle mass utilize compound movements for overall development and isolation movements for targeted growth, often incorporating lower weights with higher repetitions for hypertrophy enhancement.

Targeting the distinguishing muscle groups of the lower body—such as Glutes, Quadriceps, Hamstrings, Calves, Adductors, and Abductors—can be achieved through exercises including Squats, Lunges, and Deadlifts.

The 3 Best Legs Exercises with Foam Roller to Build Muscle Mass

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
    4reps
    2
    4reps
    3
    4reps
    4
    4reps
    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
    7reps
    2
    7reps
    3
    7reps
    4
    7reps
    Full Video & Instructions