How to Use a Foam Roller to Build Strength

Push-up With Arm Lift

Works biceps, triceps, chest, shoulders, abdominals

To do: Lower into a push-up with your left palm on the ground and your right palm on a foam roller. Push up and lift the roller until it's parallel to your chest. Do three sets of eight to 12 reps with each arm. 

More: 5 Core Exercises That Increase Running Efficiency

Wall Squat

Works quadriceps, glutes, abdominals

To do: Stand with a foam roller between your midback and a wall and your feet shoulder width apart. Slowly squat down toward the floor until the foam roller reaches your shoulder blades. Stand and repeat eight to 12 times for three sets. 
More: 4 Strength Exercises for Time-Strapped Runners

Bridge With Leg Lift

Works glutes, hamstrings, quads, abdominals

To do: Lie on your back, heels on a foam roller. Raise your hips up toward the ceiling, then extend your right leg. Bring your right leg down and hips back to ground. Do three sets of eight to 12 on each leg.

More: 10 Self-Myofascial Release Exercises for Runners

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