How to Do Foam Roller Back

Foam Roller Back is a back exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Foam Roller Back

  1. 01Lie on your back with the foam roller positioned under your mid back.
  2. 02Support your head with your hands and lift your hips off the floor.
  3. 03Push with your legs to roll along the upper and middle back.
  4. 04Pause on any tight spots for fifteen to thirty seconds.
  5. 05Keep your core engaged to prevent excessive arching of the lower back.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Foam Roller Back

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Avoid rolling onto the lumbar spine instead focus on the thoracic region between the shoulder blades.

Same coaching engine used inside the A90 app

05 / FAQ

Foam Roller Back questions

What muscles does Foam Roller Back work?

Foam Roller Back is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Foam Roller Back correctly?

Lie on your back with the foam roller positioned under your mid back. Support your head with your hands and lift your hips off the floor. Push with your legs to roll along the upper and middle back. Pause on any tight spots for fifteen to thirty seconds. Keep your core engaged to prevent excessive arching of the lower back.

What is the A90 coach tip for Foam Roller Back?

Avoid rolling onto the lumbar spine instead focus on the thoracic region between the shoulder blades.

Is Foam Roller Back suitable for beginners?

Foam Roller Back is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Foam Roller Back?

No. Foam Roller Back is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes foam roller back into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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