Roller exercises
101 exercises that use the Roller.
Band Assisted Wheel Rollout
The Band Assisted Wheel Rollout is an effective exercise for building core strength and stability.To perform this exe…
Foam Roll Serratus Wall Slide
Perform the Foam Roll Serratus Wall Slide to enhance shoulder mobility and activate the serratus anterior muscle.Stan…
Resistance Band Serratus Wall Slide with Foam Roll
Perform the Resistance Band Serratus Wall Slide with Foam Roll to enhance shoulder stability and engage the serratus …
Roll Anterior Calf Foam Rolling
Foam rolling the anterior calf helps release tension and improve flexibility.Begin seated on the floor with your legs…
Roll Around the World Lying on Floor
Lie on your back with your arms extended above your head and legs straight. Engage your core and begin to roll your b…
Roll Ball Adductors
Perform the Roll Ball Adductors to enhance flexibility and strength in your inner thighs.Begin by sitting on the floo…
Roll Ball Bicep Brachii
Perform the Roll Ball Bicep Brachii to strengthen your biceps using a stability ball.Start by sitting on the floor wi…
Roll Ball Calf
The Roll Ball Calf exercise targets the calf muscles to improve strength and stability.Begin by positioning a small b…
Roll Ball Deltoid Posterior
Perform the Roll Ball Deltoid Posterior to target the posterior deltoid muscles effectively.Start by sitting on the f…
Roll Ball Diaphragm
The Roll Ball Diaphragm exercise focuses on enhancing your diaphragm strength and breath control.Begin by sitting com…
Roll Ball Erector Spinae
Perform the Roll Ball Erector Spinae to target the muscles along your spine.Start by sitting on the floor with your l…
Roll Ball External Oblique
Perform the Roll Ball External Oblique to engage your oblique muscles effectively.Start by sitting on the floor with …
Roll Ball Foot
Perform the Roll Ball Foot to enhance foot mobility and relieve tension.Begin seated with your feet flat on the groun…
Roll Ball Forearm Extensors
Perform the Roll Ball Forearm Extensors to strengthen the muscles in your forearms.Start by sitting on the floor with…
Roll Ball Forearm Flexors
Perform the Roll Ball Forearm Flexors to strengthen your forearm flexor muscles.Start by sitting on the floor with yo…
Roll Ball Forearm Pronator
Perform the Roll Ball Forearm Pronator to enhance forearm strength and flexibility. This exercise targets the pronato…
Roll Ball Forearm Supinator
Perform the Roll Ball Forearm Supinator to enhance forearm strength and stability.Start by sitting on the floor with …
Roll Ball Gluteus Medius
Perform the Roll Ball Gluteus Medius to target the gluteus medius muscle effectively.Start by sitting on the floor wi…
Roll Ball Iliacus - Abdominal Region
Perform the Roll Ball Iliacus exercise to engage your abdominal region effectively.Begin by sitting on the floor with…
Roll Ball Iliospsoas
To perform the Roll Ball Iliopsoas, start by sitting on the floor with your legs extended in front of you.Place a sma…
Roll Ball Infraspinatus
Perform the Roll Ball Infraspinatus to enhance shoulder stability and mobility.Start by lying on your side with a sta…
Roll Ball Infraspinatus (VERSION 2)
To perform the Roll Ball Infraspinatus, start by sitting on the floor with your legs extended in front of you. Place …
Roll Ball Lateral Vastus
Perform the Roll Ball Lateral Vastus to target the lateral vastus muscle effectively.Begin by sitting on the floor wi…
Roll Ball Latissimus Dorsi
Perform the Roll Ball Latissimus Dorsi to stretch and engage your lat muscles effectively.Start by lying on your stom…
Roll Ball Lower Back
Perform the Roll Ball Lower Back exercise to enhance flexibility and relieve tension in your lower back.Start by lyin…
Roll Ball Lumbar - Diagonal
Perform the Roll Ball Lumbar - Diagonal to enhance flexibility and mobility in the lower back.Start by sitting on the…
Roll Ball Lying Semisplinalis Capitis Muscle Activation
Lie on your stomach with a roll ball positioned under your chest. Engage your core and maintain a neutral spine.Place…
Roll Ball Pectoralis Major - Clavicular
Perform the Roll Ball Pectoralis Major - Clavicular to stretch and activate the upper portion of the pectoralis major…
Roll Ball Pectoralis Major - Sternal
Perform the Roll Ball Pectoralis Major - Sternal to stretch and activate the sternal head of the pectoralis major mus…
Roll Ball Pectorial Release
Use a small ball to release tension in the pectoral muscles. This exercise helps improve flexibility and reduce tight…
Roll Ball Peroneus
Perform the Roll Ball Peroneus to target the peroneal muscles in your lower leg.Start by sitting on the floor with yo…
Roll Ball Piriformis
Use a roll ball to target the piriformis muscle for relief and flexibility.Begin seated on the floor with your legs e…
Roll Ball Piriformis (VERSION 2)
Perform the Roll Ball Piriformis to release tension in the piriformis muscle.Start seated with your legs extended in …
Roll Ball Piriformis Release
Perform the Roll Ball Piriformis Release to alleviate tension in the piriformis muscle.Begin seated on the floor with…
Roll Ball Popliteal
Perform the Roll Ball Popliteal to target the muscles around the back of your knee. This exercise helps improve flexi…
Roll Ball Posterior Tibialis (Single Leg) Side Lying on Floor
Perform the Roll Ball Posterior Tibialis exercise to enhance the strength and flexibility of your posterior tibialis …
Roll Ball Psoas - Abdominal Region
The Roll Ball Psoas targets the abdominal region, focusing on the psoas muscle for improved strength and flexibility.…
Roll Ball Rectus Abdominis
Perform the Roll Ball Rectus Abdominis to engage your core muscles effectively.Start by sitting on the floor with you…
Roll Ball Rectus Femoris
Use a foam roller or a massage ball to target the rectus femoris muscle.Position the roller or ball under your thigh,…
Roll Ball Rhomboid
Perform the Roll Ball Rhomboid to enhance upper back mobility and strength.Start by sitting on the floor with your le…
Roll Ball Scapula Levator
Perform the Roll Ball Scapula Levator to enhance shoulder stability and mobility.Start seated with your legs extended…
Roll Ball Scapula Levator (VERSION 2)
Perform the Roll Ball Scapula Levator to enhance shoulder mobility and stability.Start seated with your legs extended…
Roll Ball Seated Pectineus Activation
To perform the Roll Ball Seated Pectineus Activation, sit on the floor with your legs extended in front of you. Place…
Roll Ball Side Lying Scalene Muscles Activation
Lie on your side with your legs extended and stacked. Position a small ball under your neck to support it.Engage your…
Roll Ball Side Lying Scalene Muscles Activation (side POV)
Lie on your side with your legs extended and stacked. Position a small exercise ball under your neck.Engage your scal…
Roll Ball Tensor Fasciae Latae
Use a foam roller or a massage ball to target the tensor fasciae latae (TFL) muscle on the outer thigh.Begin by sitti…
Roll Ball Tibialis Anterior
Perform the Roll Ball Tibialis Anterior to target the tibialis anterior muscle.Begin seated on the floor with your le…
Roll Ball Tibialis Posterior
Perform the Roll Ball Tibialis Posterior to target the tibialis posterior muscle effectively.Begin by sitting on the …
Roll Ball Trapezius Lower
Use a roll ball to target the lower trapezius muscles. This exercise helps improve posture and shoulder stability.Lie…
Roll Ball Trapezius Lower (VERSION 2)
Use a roll ball to target the lower trapezius muscles. This exercise helps improve posture and relieve tension in the…