Heavy legs from running? Then these Blackroll exercises for the legs can help you. Start now with fascia training!
Fitness trainers and top athletes have long sworn by them. Therapists and doctors also recommend them more and more often for tense muscles.
And we also love the Blackroll!
With the light foam roller you can activate your whole body, massage muscles and get rid of tension.
But the cylinder is also suitable as a piece of sports equipment. With little effort and very simple exercises you can train your legs at home.
Table of contents
What does the fascia roller do?
Fascia rollers are true miracle workers. They should help to loosen fascia, reduce pain, relieve sore muscles and improve mobility. At the same time they should tighten connective tissue and even help against cellulite.
Probably the best-known fascia roller comes from the company of the same name, Blackroll. It is popular with professional and amateur athletes alike.
If you do Blackroll exercises for the legs, you address the fascia directly. By the way, fascia is the connective tissue that surrounds every muscle. With enough exercise and a healthy lifestyle, fascia tissue is very elastic and soft.
But sometimes the fasciae can also stick together. We feel tense and uncomfortable. These adhesions and tensions are very often caused by sitting a lot, lack of exercise, one-sided training or too intensive a workout.
The result is pain that can range from a slight pulling sensation to really severe tension.
And this is where the Blackroll exercises come into play. The massage roller loosens muscle tension and stuck fascia. In addition, the blood circulation becomes better.
With a regular workout with the massage roller, the tissue becomes soft again and the pain disappears.
The exercises are also suitable for regeneration or for balance and strengthening exercises.
What are the best fascia rollers?
The best known is the original Blackroll. This is a brand name. But many other manufacturers also sell fascia rollers. Therefore, there are now models with grooves, nubs, in color with vibration and much more.
Which one you choose depends on what you want to achieve. For the leg exercises we are about to introduce, we recommend the classic Blackroll.
Thanks to its round shape, the massage roller is the ideal training tool for large muscle groups. But also deeper lying muscles are stressed and tension is released.
In addition, there are also rollers designed for specific parts of the body. If you have very sticky fascia in your calves, you should use the Duoball. The ball gets even better to certain places.
If you don't have a massage roller yet, I highly recommend this set. It consists of a large roller, a duoball and a small roller.
Why Blackroll exercises are suitable for the legs
The good news first: Blackroll exercises for the legs can really do anyone. Even beginners without prior knowledge.
However, there are not only special facial roller exercises for the upper and lower legs, but you can massage your entire body with them.
But this time we have put together a good mix of exercises for the legs. Before as a runner or after a hard workout you will benefit from these exercises.
With all exercises, however, the quality of the execution is in the foreground. The point is not to get the workout over with quickly, but to consciously take your time and perform the exercises slowly.
Breathe deeply and evenly during the fascia roller exercises for the legs. Because in order to be able to Training to regenerate quickly to be able to oxygen is important.
You can also do exercises with the Blackroll before sports. This way you can warm up your muscles and prevent injuries.
After training, the massage roller promotes regeneration. The muscle soreness is minimized and sometimes even avoided.
The best Blackroll exercises for the legs
Enough talk! Let's start with the fascia roller workout for upper and lower legs.
When you do the exercises for the first time, you will notice that fascia training can be quite painful. However, this will get much better after time.
Important: You need a non-slip training mat so that the fascia roller does not roll away and you hurt yourself.
We also recommend you a Set from Blackrolls* to your home. It contains a large roller, a ball and a double ball. Your fasciae will thank you for it.
1. loosen buttocks and thighs
- In the starting position, sit on the Blackroll and support yourself with your hands shoulder-width apart.
- Extend one leg and stand the other to increase the pressure.
- Once the massage roller is positioned, lift the bent leg slightly off the floor and rotate it outward.
- Then roll the fascia roller back and forth under your butt.
2. blackroll exercise for the front of the thighs
The foam roller is said to be able to reduce cellulite. A good reason to use it on the thighs as well. For the front of the thighs you can do this exercise.
- Lie down with your thighs on the fascia roller. Lift your legs off the floor.
- Your elbows are under your shoulders.
- Now move the massage roller up and down with pressure. From your knees to your hips.
If that's not enough, you can also do the exercise with just one leg. This makes it even more intense.
3. massage the back of the thigh
- Sit on the mat with your legs stretched out.
- Place the massage roller under your thighs.
- Support yourself with your entire body weight backward on your outstretched arms,
- Lift the buttocks off the floor.
- Tense your entire body.
- Now roll over the back of your thighs.
4. lateral thighs
- Place the massage roller at hip level. Support yourself with your hands.
- The left leg is extended. The right leg is bent and placed at the level of the knee of the left leg.
- Then slowly roll upward to just about the level of your belly button.
- After rolling back and forth 10 times, change sides.
5. inner thigh
- Go into forearm support.
- Support yourself with your forearms and toes.
- The head, back and legs form a straight line.
- Spread one leg bent to the side so that the hip forms a 90 degree angle.
- Place the Blackroll under the thigh of the bent leg.
- Shift the weight onto the roller.
- Now roll 8-12 times from the knee to the pelvis.
Fancy a change of pace? Try these fascia roller exercises!
6. roll out calves
The calves should not be neglected in the Blackroll exercises for the legs. Because a regular massage makes the legs beautiful and should prevent varicose veins.
- Sit upright and support yourself with your hands.
- Then place the roller under your left calf.
- Place the right leg sideways. Roll slowly and controlled over the massage roller. So that you get the whole surface of your calf, the leg should rotate to the left and right.
- Then repeat the whole thing with the right leg.
7. blackroll exercise for the lateral lower leg
- Go into side plank and place your lower leg on the roller.
- Support the upper leg in front of your body.
- Slowly roll your lower leg back and forth.
8. loosen shins
- Kneel on the fascia roller. The arms are stretched and the back is straight.
- Now slowly roll down both shins - from the ankle to just below the knee. Important: Slowly!
- Make sure your belly is tight and not sagging!
Never tense again! The most effective fascia yoga exercises!
How to strengthen your legs with Blackroll exercises
With the presented exercises for the legs, muscle tension of any kind should soon be history. But the fascia roller can be used for more than just massage. You can also use the roller to strengthen your legs.
Squats with massage gun
- Stand stable and upright, feet shoulder-width apart and massage roller in hands.
- Press the Blackroll firmly in front of your body.
- Then you push the buttocks slightly backwards.
- Slowly squat in a controlled manner until the thighs are parallel to the floor.
- Come back to the starting position and then squat again.
Blackroll exercise for legs lateral lunge
- Stand upright with your feet shoulder-width apart.
- Hold the fascia roller in your hands.
- Then lunge to the side with one leg while raising your arms forward in front of your body at shoulder height.
- Keep your elbows down and squeeze the roller tightly in front of your body.
- Push the buttocks backwards and make sure that the other leg remains extended. Hold for 3 seconds and change sides.
- The fascia roller is pressed firmly all the time.
Leg lift with the fascia roller
- Lie on your back.
- The foam roller is at the level of your butt.
- Angle both legs.
- Place the arms at the sides of the body.
- Lift the left leg and make sure you keep the angle.
- Lower and raise the leg at least 10 times per side.
Note: Do not put the leg down until you have completed the repetitions.
Leg extension as Blackroll exercise for the legs
- Come into full plank.
- Rest your hands on the massage roller.
- Now alternately lift one leg stretched upwards.
- The entire body remains tense and in one line.
- Lower and raise the leg 10 times per side.
Exercise legs with the bridge
- Lie down with your back on the mat.
- The legs are bent and placed on the roller.
- Slowly lift the pelvis upwards.
- Thighs and upper body form a line.
- Come back to the starting position.
- Repeat the exercise 10 times.
Blackroll exercises for the legs: one-legged squat
- Stand up straight.
- Place the roll set up a little further behind you.
- Place one foot on the roller and come to the starting position of the lunge.
- Lower your buttocks until the front leg forms a right angle.
- Push yourself back to the starting position.
Our conclusion
With Blackroll exercises for the legs, you can release tension and agglutinated fascia. In addition, you can use the massage roller to prevent sore muscles and do something good for your legs!
Have fun with your workout!
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