Best Workouts With Foam Roller To Build Muscle Mass For Women

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About

Foam rollers are invaluable tools made of dense foam designed to assist with muscle mobility and recovery.

Utilizing compound and isolation movements, this workout focuses on building muscle mass by employing higher repetition ranges and lower weights compared to raw strength training.

Tailored for an average woman (5'5", 140 lbs, 34 years old), the reps and weights can be adjusted based on individual capability.

Growth and muscle development are achieved through these structured routines, providing a solid foundation for progress.

Implement foam rolling as part of both the warm-up and cool-down phases to enhance flexibility and recovery.

The 3 Best Exercises with Foam Roller to Build Muscle Mass 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
    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

    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
    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

    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
    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

    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

Alternative Workouts

Alternative Workouts to Build Muscle Mass for Women

Best Workouts With Foam Roller To Build Muscle Mass For Women | Fitbod Workout Generator