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.
1 - 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.
2 - Stabilize your trunk by firming your abdominals and pulling your navel in toward your spine. With your chest facing forward and your elbow pointing up, slowly raise your left leg as high as possible. Pause five to six seconds with your leg up. Try to lean your head back slightly and press your hips a few inches forward without losing your balance. Slowly lower your left leg and repeat three to six times. Rest 20 seconds, repeat on the other side.