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Foam roller legs

Regenerating and activating exercises with the foam roller for the legs.

Regenerating and activating exercises with the foam roller for the legs.

High demands are placed on your legs, whether you're sporty or spend a lot of time sitting. The foam roller provides the necessary regeneration for your legs! Alternatively, you can prepare them for activity by quickly rolling with the foam roller. Which exercises can you do for your legs? Find out more in the following!

Hamstring Massage

In a sitting position, place both thighs on the BLACKROLL. Support yourself with your hands behind your back. Raise your buttocks. Slowly roll out the back of your thighs.
Product
Seconds
60
Body part
Thigh
Training Goals
Recovery, Mobility

Glute Massage

Sit with one half of your buttocks on the BLACKROLL. Stand up with the opposite leg. Place the foot of the side to be worked on on the knee. Support yourself with your hands behind your back. Slowly roll back and forth.
Product
Seconds per side
60
Body part
Hips
Training Goals
Recovery, Mobility

Tibialis Massage

Place your outer lower leg on the BLACKROLL. Place the other leg in front of your body. Support yourself on your hands. Raise your buttocks. Slowly roll out your lower leg.
Product
Seconds per side
60
Body part
Lower legs
Training Goals
Recovery, Mobility

IT Band Massage

Place your outer thigh on the BLACKROLL. Place the other leg in front of your body. Support yourself on your hands. Raise your buttocks. Slowly roll out your thigh.
Product
Seconds per side
60
Body part
Thigh
Training Goals
Recovery, Mobility

IT Band Mobilisation

Place your outer thigh on the BLACKROLL. Place the other leg in front of your body. Support yourself on your hands. Raise your buttocks. Roll out your thigh. Stay on your pain points. Bend and straighten the knee a few times.
Product
Repetitions
15
Body part
Thigh
Training Goals
Mobility

Inner Thigh Massage

Start in prone position. Support yourself on your forearms. Bend one knee 90 degrees. Place the BLACKROLL under your thigh. Slowly roll your thigh sideways from hip to knee.
Product
Seconds per side
60
Body part
Thigh
Training Goals
Recovery, Mobility

Shin Massage

Start in a quadrupedal position. Place your shin on the BLACKROLL. Rotate the foot slightly inwards. Slowly roll your shin from the knee to the ankle.
Product
Seconds per side
60
Body part
Lower legs
Training Goals
Recovery, Mobility

Quads Massage

Start in plank position. Place the BLACKROLL under your thighs. Slowly roll out the entire front of your thighs from the knees to the hips.
Product
Seconds
60
Body part
Thigh
Training Goals
Recovery, Mobility

Quads Mobilisation

Start in forearm support. Place the BLACKROLL under your thighs. Roll out the entire front of your thighs.
Product
Repetitions
15
Body part
Thigh
Training Goals
Mobility

Activating rollout

Have you set yourself the goal of preparing optimally for your sports session? Why not try rolling at a brisk pace?

Calf Activation

Angle one leg while sitting. Place the calf of the stretched leg on the fascia roller. Lift your buttocks off the floor. Quickly roll out your calf.
Product
Seconds per side
30
Body part
Lower legs
Training Goals
Activation

Hamstring Activation

In a sitting position, place both thighs on the BLACKROLL. Support yourself with your hands behind your back. Raise your buttocks. Quickly roll out the back of your thighs.
Product
Seconds
30
Body part
Thigh
Training Goals
Activation

Glute Activation

Sit with one half of your buttocks on the BLACKROLL. Stand up with the opposite leg. Place the foot of the side to be worked on on the knee. Support yourself with your hands behind your back. Slowly roll back and forth.
Product
Seconds per side
30
Body part
Hips
Training Goals
Activation

Tibialis Activation

Place your outer lower leg on the BLACKROLL. Place the other leg in front of your body. Support yourself on your hands. Raise your buttocks. Quickly roll out your lower leg.
Product
Seconds per side
30
Body part
Lower legs
Training Goals
Activation

IT Band Activation

Place your outer thigh on the BLACKROLL. Place the other leg in front of your body. Support yourself on your hands. Raise your buttocks. Quickly roll out your thigh.
Product
Seconds per side
30
Body part
Thigh
Training Goals
Activation

Inner Thigh Activation

Start in prone position. Support yourself on your forearms. Bend one knee 90 degrees. Place the BLACKROLL under your thigh. Quickly roll your thigh sideways from the hip to the knee.
Product
Seconds per side
30
Body part
Thigh
Training Goals
Activation

Shin Activation

Start in a quadrupedal position. Place your shin on the BLACKROLL and rotate your foot slightly inwards. Quickly roll your shin from the knee to the ankle.
Product
Seconds per side
30
Body part
Lower legs
Training Goals
Activation

Quads Activation

Start in forearm support. Place the BLACKROLL under your thighs. Quickly roll out the entire front of your thighs from the knees to the hips.
Product
Seconds
30
Body part
Thigh
Training Goals
Activation

Exercise routine inspiration

Want to activate before exercising and then use the foam roller to regenerate your legs and more afterwards? Discover our sport-specific exercise routines!

Preparation for hiking
Duration
8 Min
Exercises
5
Difficulty
Beginner
Regeneration after hiking
Duration
10 Min
Exercises
5
Difficulty
Beginner
Loosen hardened calves
Duration
23 Min
Exercises
7
Difficulty
Beginner

Product recommendations for foam roller leg exercises

Ideal for beginners

BLACK
BLACK/YELLOW
BLACK/BLUE/WHITE
+5

The mother of all foam rollers

Standard

from
€29.90
20% softer

WHITE/PINK
WHITE/GREEN

For beginners & those who like it softer

Med

€31.90
With vibration

TWIN foam roller & BOOSTER in one set

Booster Set Twin

€179.90
Ridged surface

Intensive massage effect with groove

Groove Standard

€39.90
Three tools

For mobilization, yoga and intensive self-massages

Block Set

€39.90
Saw blade surface

Roll with an edge - activation for advanced athletes

Flow

€39.90
50% harder

Grey
Orange

For professionals, experienced rollers & muscles of steel

Pro

€39.90
Get 10% discount on your next order

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Free delivery Free delivery
90-day return policy 90-day return policy
More than one million happy customers More than one million happy customers