Foam Roller Exercises for Basketball

mich st basketball player
Image Source: David Mark

Basketball players are heavily dependent on lower body strength. Your legs and butt are working the hardest while playing, will be the most sore, and are the most vital in recovery for next game.

Target the following muscle groups if you play ball: calves, glutes, hamstrings and quads.

Here are some exercises to get you started. There are more, but these are most important.


Place your calf on top of the roller.  Slowly roll back and forth for 30-90 secs. Don’t rush. Go slowly.For all these exercises, keep a firm posture. Try not to slouch.

For more pressure, cross your other leg over. Stop and hold on any trigger points for about 10-20 secs. Trigger points are myofascial adhesions, often referred to as muscle knots.

foam rolling calf


Sit on your roller. Bend one leg and place that ankle on the opposite knee. Slowly roll back and forth for 30-90 secs. Do the same with the opposite leg.

foam roll glutes


Place the roller under your hamstring. Slowly roll back and forth for 30-90 secs. For more pressure, cross your opposite leg over.

foam roller hamstring


Start in a push up position with the roller under your quads. Mine hurt, so I usually don’t cross my leg over for more pressure, but do so if you wish. I extend my arms, but you can place your elbows and forearms on the ground if you need to. I find it easier to actually roll, with my arms extended.

foam roller quads

Remember- Always consult your trainer or health professional before starting any new exercises. Contact me or leave a comment with any questions.

Need help finding the right roller? Read our buying guide before you decide.

Jamon is the Owner of Exercise Foam Rollers and has a strong passion for fitness. He's been an athlete since he was a kid, and played Division 1 basketball at San Jose State University in California. He loves his family, comedy and pigging out on his 'cheat days'.

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