Fascia Roller for Legs
Regenerative and invigorating exercises with the fascia roller for the legs.
Regenerative and activating exercises with the fascia roller for the legs.
Your legs go through a lot every day—whether you’re physically active or spend a lot of time sitting. With the foam roller, you can ensure your legs get the recovery they need! Or you can prepare them for upcoming physical activity with some quick rolling on the foam roller. Which exercises are right for your legs? You’ll find them below!
Massage of the back of the thighs—both sides
While sitting, place both thighs on the BLACKROLL. Support yourself with your hands behind your back. Lift your buttocks. Slowly roll out the back of your thighs.
Buttock massage
Sit on the BLACKROLL with one buttock. Place the opposite leg on the floor. Rest the foot of the side you want to work on the raised knee. Support yourself with your hands behind your back. Roll slowly back and forth.
Massage of the outer lower leg
Place the outer side of your lower leg on the BLACKROLL. Place your other leg in front of your body. Support yourself with your hands. Lift your buttocks. Slowly roll out your lower leg.
Massage of the outer thighs
Place the outer thigh on the BLACKROLL. Place the other leg in front of your body. Support yourself with your hands. Lift your buttocks. Slowly roll out your thigh.
Mobilization of the Outer Thigh
Place the outer thigh on the BLACKROLL. Place the other leg in front of your body. Support yourself on your hands. Lift your buttocks. Roll out your thigh. Hold the position at your tender spots. Bend and straighten your knee a few times.
Massage of the inner thighs
Start in a prone position. Support yourself on your forearms. Bend one knee to a 90-degree angle. Place the BLACKROLL under your thigh. Slowly roll your thigh sideways from the hip to the knee.
Shin massage
Start on all fours. Place your shin on the BLACKROLL. Rotate your foot slightly inward. Slowly roll your shin from the knee to the ankle.
Massage of the Front of the Thighs
Start in a forearm plank position. Place the BLACKROLL under your thighs. Slowly roll the entire front of your thighs from your knees to your hips.
Mobilization of the front of the thighs
Start in a forearm plank. Place the BLACKROLL under your thighs. Roll out your entire front of the thigh.
Active Rolling
Have you set a goal to prepare yourself optimally for your workout? Why not try some brisk rolling?
Calf Activation
While sitting, bend one leg. Place the calf of the extended leg on the foam roller. Lift your buttocks off the floor. Roll out your calf quickly.
Activating the Back of the Thighs
Sit on the BLACKROLL with both thighs resting on it. Support yourself with your hands behind your back. Lift your buttocks. Roll out the back of your thighs quickly.
Glute Activation
Sit on the BLACKROLL with one buttock. Place the opposite leg on the floor. Rest the foot of the side you’re working on the raised knee. Support yourself with your hands behind your back. Roll slowly back and forth.
Activation of the outer lower leg
Place the outer side of your lower leg on the BLACKROLL. Place your other leg in front of your body. Support yourself on your hands. Lift your buttocks. Roll out your lower leg quickly.
Activating the outer thigh
Place the outer thigh on the BLACKROLL. Place the other leg in front of your body. Support yourself on your hands. Lift your buttocks. Roll out your thigh quickly.
Activating the Inner Thighs
Start in a prone position. Support yourself on your forearms. Bend one knee to a 90-degree angle. Place the BLACKROLL under your thigh. Roll your thigh quickly from side to side, from the hip to the knee.
Shin Activation
Start on all fours. Place your shin on the BLACKROLL. Rotate your foot slightly inward. Roll your shin quickly from the knee to the ankle.
Activating the Front of the Thighs
Start in a forearm plank position. Place the BLACKROLL under your thighs. Roll briskly from your knees to your hips to work the entire front of your thighs.
Inspiration for Exercise Routines:
Want to warm up before your workout based on your sport and then use the foam roller to help your legs and other muscles recover afterward? Check out our sport-specific exercise routines!
