Whether you’re an athlete, weekend warrior, or just tight from sitting too much, the Foam Roll Series for the Lower Body is your go-to routine to release tension, improve mobility, and speed up recovery. This step-by-step series targets key muscle groups to help you feel looser and move better.
1. Calf Roll
Setup:
- Sit on the floor with one leg extended (target leg), other bent for support.
- Place a foam roller under the lower calf.
Steps:
- Roll up and down 10 times.
- Pause mid-calf, apply pressure, and do 10 slow ankle pumps.
- Finish with 10 gentle side-to-side rolls.
Repeat for the upper calf, including the area behind the knee.
2. Quad Roll
Setup:
- Lie face down with the roller under your thighs.
Lower Quad:
- Roll from the knee to mid-quad 10 times.
- Pause, then perform 10 knee bends.
Upper Quad:
- Roll from mid-quad to the hip 10 times.
- Pause and repeat 10 knee bends.
3. Piriformis (Performance Stretch)
Setup:
- Sit on the foam roller, cross one ankle over the opposite knee (figure-four position).
Steps:
- Using your arms for support, roll up and down on the glute area 10 times, keeping balance and control.
4. IT Band Roll
Setup:
- Lie on your side with the roller under the side of your thigh.
Steps:
- For both lower and upper IT band, roll 10 times.
- Apply tolerable pressure—don’t overdo it.
5. Adductor Roll
Setup:
- Lie face down, one leg extended out to the side at a 90° angle.
- Foam roller should be under your inner thigh.
Lower Adductor:
- Roll back and forth 10 times, pausing mid-roll and shifting slightly.
Upper Adductor:
- Roll from mid-thigh to groin 10 times.
Tips for Success:
- Move slowly and stay controlled.
- Breathe steadily and avoid holding your breath.
- If a spot feels tender, pause briefly and breathe through it.
- Never roll directly on joints or bones.
Consistently doing this series can ease soreness, boost circulation, and help you move pain-free. Want a customized foam rolling routine or progressions? I’ve got you—just ask!