With this exercise, the challenge is to keep the roller perfectly still while you lift and lower one leg. The move targets your abdominal and back muscles to stabilize your trunk, your shoulder muscles to support your arm and your outer hip, hamstrings, inner thighs and buttock muscles to move the leg.
With your right knee on the ground and your left leg extended, kneel next to the foam roller. Place your right hand on top of the roller (make sure it is directly below your right shoulder). Place your left hand behind your head, point your elbow up to the ceiling. Find your balance and point your left foot on the ground.