The 7 Foam-Rolling Exercises Your Lower Body Needs

• Sitting on the ground, lift your pelvis off the floor to place the foam roller directly in the small of your lower back.
• Using your right hand for stability, roll up and down the length of your lower back for 30 to 60 seconds. Do be mindful of your spine.
• Slightly tilt from side to side to reach the entire area.

Tip: keeping your lower back loose and limber directly affects the flexibility of your glutes and the efficiency of your training.