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Roll Foot

Roll Foot

The "Roll Foot" exercise is an excellent way to strengthen the muscles in your feet, calves, and ankles. It involves using a small, firm ball that can be easily rolled under your foot. This exercise helps improve foot mobility, flexibility, and stability, making it beneficial for athletes, individuals recovering from foot or ankle injuries, or anyone looking to strengthen their lower body. The Roll Foot exercise targets the muscles in your arches, which are often neglected in traditional workouts. As you roll the ball under your foot, it massages and stretches the fascia, promoting healthy blood flow and reducing tension. Regularly performing this exercise can be particularly beneficial for individuals with plantar fasciitis or flat feet. In addition to strengthening the muscles in your feet, the Roll Foot exercise also engages your calf muscles. This can help with ankle stability and prevent injuries, especially for athletes involved in activities that require quick changes in direction or jumping movements. Whether you're a beginner or an experienced fitness enthusiast, the Roll Foot exercise is a simple yet effective way to improve the strength and flexibility of your feet and ankles. By incorporating this exercise into your routine, you can optimize your overall lower body strength, enhance your balance, and minimize the risk of foot and ankle injuries.


  • Start by sitting on the floor with your legs extended in front of you.
  • Place a small towel or exercise band around the ball of your foot.
  • Hold onto the ends of the towel or band with your hands.
  • Gently pull on the towel or band to create tension in the foot.
  • Slowly roll your foot back and forth, using the towel or band to guide the movement.
  • Continue rolling for 10-15 repetitions or until you feel a release in the foot muscles.
  • Repeat the exercise with the other foot.

Tips & Tricks

  • Ensure proper warm-up before attempting the exercise to prevent injuries.
  • Engage your core muscles to maintain stability and control throughout the movement.
  • Focus on maintaining a steady and controlled pace rather than rushing through the exercise.
  • Keep your shoulders relaxed and away from your ears to avoid unnecessary tension.
  • Pay attention to your breathing and exhale as you roll your foot forward.
  • Avoid excessive pressure on the foot roller and listen to your body's feedback.
  • Gradually increase the intensity and duration of the exercise as your foot strength and flexibility improve.
  • Incorporate the foot roller exercise into your regular workout routine for optimal foot health.
  • Consult with a professional fitness trainer or physical therapist for proper technique and guidance.
  • Combine the foot roller exercise with stretching and mobility exercises for a well-rounded foot care routine.

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