My 6 Favorite Foam Rolling Moves

My 6 Favorite Foam Rolling Moves

6 favorite foam rolling moves

We ALL have dealt with muscle soreness! Whether you just completed an awesome workout from my training program or you’ve spent a little too long sitting, we’ve all dealt with lower back aches and tight muscles. Don’t worry. I got you girl. One of my go-to recovery tips is foam rolling and today I want to share my 6 favorite foam rolling moves to help you feel great even as you get those booty gains. It’s time to give those sore muscles some love.

One of my absolute favorite recovery techniques is foam rolling. If you’ve followed me for a while, you know I’ll always give it to you straight! So here’s a truth bomb: if you’re new to foam rolling, it will likely be painful and uncomfortable. But stick with it! You’ll get to a point where you can’t imagine NOT foam rolling when your muscles are sore.

There are several types of foam rollers but if you’re new to foam rolling, I would suggest getting a flat foam roller and slowly work your way up to rollers that have some texture to it. <You can save some cash with the code “APRIL10” at checkout>


Foam rolling is super simple. All you need to do is lay with the body part you want to roll on the roller, then roll back and forth. You want to make sure you roll slowly. This will be a bit uncomfortable if your muscles are sore or tight, but breathe through it and take small breaks if you need to!

My favorite places to foam roll are my:

  • Glutes
  • Quads
  • Back
  • Neck (this one is awesome if you carry a lot of stress in your neck and shoulders, like me!)
  • Hamstrings
  • Calves

Play around with it. Really, it’s all about finding what feels good in your body and gives your sore muscles some relief. Get ready to enjoy all of the foam roller benefits!


Besides the fact that it feels good (ok, maybe not right away – but it will!), foam rolling is really important for recovery. When you foam roll, you massage your fascia, the connective tissue that covers your muscles, which helps stabilize and lengthen them. Basically, it gives you a quick and easy way to get myofascial release without having to pay for a massage.

In this way, foam rolling helps to:

  • Relax your muscles
  • Stabilize your joints
  • Speed tissue recovery
  • Improve circulation
  • Correct any muscular imbalances
  • Reduce soreness

Basically, it’s a powerful tool you can use to keep crushing those workouts and feeling your best!

  • Glutes

6 favorite foam rolling moves glutes

  • Quads

6 favorite foam rolling moves quads

  • Neck

6 favorite foam rolling moves neck

  • Back

6 favorite foam rolling moves back

  • Hamstrings

  • Calves

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