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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.
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.
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.
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.
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.
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.
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.
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.
Quads Mobilisation
Start in forearm support. Place the BLACKROLL under your thighs. Roll out the entire front of your thighs.
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.
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.
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.
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.
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.
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.
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.
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.
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
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