Best Workouts With Foam Roller To Build Muscle Mass For Men

About

Foam Rollers are useful tools designed to enhance mobility through self-massage, relaxing and aiding recovery of the targeted muscles.

Effective muscle mass building involves incorporating various compound and isolation movements, programmed with lower weights and higher repetitions, to maximally stimulate hypertrophic development.

While workout principles are consistent across genders, exercises here are tailored to average male preferences and anthropometrics (5’10”, 180 lbs, age 35 years), though individual needs may require adjustments.

This comprehensive guide combines Growth-focused strategies and effective routines to Build size efficiently and safely.

Workout 1

Glutes

The 3 Best Exercises with Foam Roller to Build Muscle Mass for Men

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

Best Workouts With Foam Roller To Build Muscle Mass For Men

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 Exercises with Foam Roller to Build Muscle Mass for Men

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 Workouts to Build Muscle Mass for Men