Foam Roller Exercise for your Lower Body
Heavy Leg Days!
If you workout, foam roller exercises are a must.
Heavyweight, maximal effort barbell squats is the #1 essential exercise in every fitness routine. In order to lift such a heavy weight, it recruits almost every muscle in your body.
Among its benefits are:
- Stimulates the MOST Human Growth Hormone production by far compared to any other exercise. This translate to faster muscle growth on all other body parts!
- Induces the highest afterburn effect – helping you burn fat long after your workout.
- Strongly recruits small stabilizer muscles in your body, strengthening them and reducing risk of injury.
- Strongly engages your core and trains your entire abdominals.
- Improves your posture – helping you look better!
It is obvious why everyone who does not want to limit their overall gains needs to incorporate the barbell squat into their workout routine.
Foam Roller Exercises for quicker gains!
However, such an intense movement really takes its toll on your body You will often find yourself totally spent both mentally and physically. You are unable to even pick up a fallen fork, much less get back to another leg day, because of Delayed-onset Muscle Soreness.
Not to mention, such heavy contractions cause your muscles to accumulate many muscle knots that shorten your muscles and reduce your range of motion.
This greatly limits your gains by 1)limiting your maximal strength, and 2) increasing your risk of injury. Range of motion is particularly important to a technical lift such as the barbell squat – which requires perfect form. Tight muscles in the lower body, such as hamstrings and calves, often lead to chronic pains such as lower back pain and heel pain. While it remains a good post-workout habit, static stretching does nothing for the muscle knots you accumulate.
Foam roller exercises release the muscle knots and help maintain peak performance. Foam rollers also bring with them a whole host of other benefits such as better sleep, better circulation, and prevention of coronary diseases!
Foam Roller Exercises for the Lower Body
Foam rolling should be incorporated into:
- Your warm-ups, to stimulate blood flow and prepare your muscles to push themselves to the limit!
- Your cool-downs, to release permanently contracted knots in your muscle, and also boost supply of nutrients to the damaged muscle.
We have taken the effort to compile foam roller exercises for your lower body below!
These foam roller exercises for the lower body will help amateur foam rollers get in the right positions to foam roll. It’s important that we keep ourselves in the correct positions as this will cause the least amount of strain in our supporting muscles.