5 Best Peloton Foam Rolling Classes (And why you need them)


Foam rolling is commonly used as a manual therapy for myofascial release, especially after high-volume training. In this article, I will show you the best peloton foam rolling classes and help you understand when is the best time to do it.

As a whole, you should foam roll after peloton workouts because it helps to improve blood flow, decrease biomechanical stiffness, and improves muscle and joint range of motion. It also helps to reduce muscle tension in the legs and speed up post-exercise recovery.

In addition to seeing the list below, keep in mind that each section has a more in-depth piece of information if you wish to learn more about foam rolling techniques and accessories.

Best Peloton Foam Rolling Classes

Before I show you the best peloton foam rolling classes, I wanna go thru some general questions, tips, and safety.

Does the peloton have foam rolling classes? As a whole, the peloton does have 7 foam rolling classes available in the peloton app library. All classes take 10 minutes and are divided into separate muscle groups like glutes or hamstrings, as well as full-body foam rolling combined with stretch.

Do foam rollers actually work? As a general rule, the foam rollers do work, as long as you spend between 60 to 90 seconds (even up to five minutes) or until a release is felt. This means the duration will vary and depend on the muscle tension and frequency of the foam rolling.

According to Dr. Grace Couture from the Grand Valley State University in Michigan, the 2 minutes of the foam roller isn’t enough to induce improvements in flexibility (Couture et al. 2015).

Is foam rolling supposed to hurt? In general, foam rolling is supposed to hurt only at the beginning. People who never used the foam roller usually have a lot of tension; however, with regular practice, as the muscles get lose there will be fewer trigger points and less pain.

Of course, some muscle and body parts (IT band, quads, upper back) will be more sensitive than others (more on that later). Ideally, you want to foam roll immediately after your exercise and every 24-hours thereafter.

#1 Foam Rolling Calves

It is not a secret that the calf muscle is called the second heart. That is because the calf pump activity influences venous blood dynamics. This means the more you move, the more streaming of blood is generated in vertical, as well as horizontal direction (Recek 2013).

So think of exercise as a natural pump for the blood flow. However, the more you use the muscles, the more stiff and tight they get. That’s why you need foam rolling stretches.

What is foam rolling calves class on peloton? A peloton foam rolling calves class is a single 10-minute session with Hannah Corbin. This class is all about using the foam roller to apply gentle pressure on the calves muscles to trigger the muscle to release the tension and improve blood flow.

Why foam rolling calves is good? As a whole, the foam rolling calves class is good because it helps with myofascial tension release and improves ankle range of motion. It also helps to enhance the return of blood from the lower extremity up and removes muscle restriction.

If you like to do a lot of cycling, hiking, or HIIT workouts, your calves absorb a lot of force and buffer the impact from the ground (Trappe et al. 2001). So doing regular foam rolling improves the muscle perfusion in the lower leg. It also helps to desensitize painful trigger points that develop after high-volume workouts.

Benefits of peloton foam rolling calves class

  • Reduces calf pain
  • Helps with calf strain
  • Helps with plantar fasciitis
  • Helps with calf cramps
  • Helps with shin splints
  • Helps with knee pain

What I like about the peloton foam rolling calves class is that it’s easy to understand and suitable for all levels of fitness. You don’t need prior experience in foam rolling to get the benefits and feel the results.

Wanna learn more? I’ve already written an in-depth tutorial “15 reasons why you need foam rolling your calves” that covers everything you need to know about correct form rolling techniques for calves, which I recommend you read.

#2 Foam Rolling Hamstrings

Now let’s talk about foam rolling your hamstrings because that’s one of the most common muscles that get tight after peloton rides.

What is the peloton foam rolling hamstrings class? As a whole, the peloton foam rolling hamstrings class is a 10-minute stretching and mobility workout. The class uses a foam roller to relax the muscles and facilitate myofascial release for hamstrings. The class is done on the floor and requires only an exercise mat and roller.

Why foam rolling hamstrings class is good? In general, this class is good because it helps to break up the scar tissue that is causing muscle restriction. It also helps to improve flexibility, restores the full range of motion, and penetrate to the trigger points that occur after extensive peloton rides or long-distance running.

I also like this class because it can be used either before or after your workouts. Doing the class before the training helps to restore optimal range of motion. And if you do foam rolling after a workout, it helps to speed up the recovery process (Wiewelhove et al. 2019).

Benefits of peloton foam rolling hamstrings class

  • Helps to release tension from the muscle
  • Helps to combat postural adaptations caused by inefficient positions (e.g. sitting)
  • Helps to get rid of trigger points
  • Helps to speed up recovery
  • Helps to reduce muscle soreness

However, if you wanna go a step further, and really smoke out muscle restrictions, release the tension and reclaim the optimal range of motion, I have a much better solution.

Still curious? Click here to learn more about “how to use foam roller for hamstrings” where I explain the exact method I teach to all my clients who struggle with tight muscles.

#3 Foam Rolling Quads

The foam rolling of the quads can feel uncomfortable because of the trigger points, also called fascial adhesions (gummy spots where fascia sticks to surrounded tissues). These spots are sensitive to palpation and foam rolling can elicit temporary pain due to compression.

What is the peloton foam rolling quads class? As a whole, the peloton foam rolling quads class is a 10-minute stretching session where your main goal is to foam roll your thighs and IT band. This class is focused on releasing muscle tightness and eliminating DOMS (delayed onset muscle soreness).

Why peloton foam rolling quads class is good? In general, the peloton foam rolling quads stretch class is good because it helps to combat leg fatigue that occurs after a hard workout, long-distance traveling, or being immobilized in the sitting position. It also helps to unglue fascia from the adhesions areas.

What I like about the peloton foam rolling class series is they spend the whole 10 minutes around one specific muscle group. Spending more time on one spot is critical to facilitate myofascial release.

In fact, the studies have shown that anything less than 60 seconds does not affect muscle flexibility (Murray et al. 2016). I also like that Hannah spends some time on the IT band.

IT band is a long connective fascia, the continuation of the tensor fascia lata, gluteus medius, and gluteal maximus. Because it’s attached to several parts of the body, it has a significant effect on muscle mechanics and force transmission.

There are no official guidelines on how often you should use a foam roller on your IT band. Some research indicates that 3 consecutive days of using a foam roller was enough to reduce muscle fatigue and increase the range of motion (Macgregor et al. 2018).

Benefits of peloton foam rolling quads class

  • Helps to improve pressure pain threshold (Cheatham 2018)
  • Helps with lymphatic drainage
  • Helps to correct posture
  • Helps to improve range of motion

The only caveat is you need to apply other methods like contact-relax of flexion-extension to fully facilitate stretch into the restricted fascia and create a myofascial release. In other words, rolling up and down the leg isn’t enough to facilitate the changes.

Learn more: Click here to learn “easy foam roller moves for tight quads” and how to maximize the effects of your time.

#4 Foam Rolling Chest and Back

Foam rolling chest and back is often neglected because it requires more skill to precisely target those muscles. I also believe that you should have a foam roller with a small diameter that offers access to these tiny areas (more on that later).

What is peloton foam rolling chest and back class? The peloton foam rolling chest and back class is a single 10-minute stretch workout. This class is done by Hannah Corbin and uses a large 18-inch foam roller that targets large muscle groups like the upper back, lower back, neck, and chest.

Why peloton foam rolling chest and back is good? As a whole, this class is good because it helps to reduce tension from the muscles around the scapula, chest, and shoulders. It also helps to unglue the fascia from the corners that are hard to reach.

Personally, I think that foam rolling your back is important because it helps to improve mobility of the spine. This is important for people who spend a lot of their time in front of the computer screen, drive in their car, or do high-volume of cycling.

The seated position leads to disorganization around the spine area and forces the body to compensate. As a result, we see a lot of neck pain, kinks in the neck, rounded upper back, and computer neck, also called “tech neck” (Lisiński et al. 2005)

Benefits of peloton foam rolling chest and back class

  • Helps to maintain neutral spine position
  • Helps to improve breathing efficiency
  • Helps to improve diaphram function
  • Helps to increase shoulder range of motion

However, I think that using the 18-inch foam roller is sub-optimal because of a lot of curvatures and bonny surfaces in the upper body (scapula, clavicle) that stand in the way to get that deep access into the actual muscle tissue.

I like to use something like a peanut ball or lacrosse ball that allows for better access, without causing discomfort. I’ve written a whole article where I share the best practices of how to use foam rollers for the upper back.

Don’t forget: Click here to learn more about “foam roller for upper and lower back” and how to use it correctly.

#5 Foam Rolling Glutes

Now let’s talk about the glutes because here you can either foam roll after your workout, as well as before the session to activate the muscle fibers. This is important, especially before the long-distance rides.

What is the peloton foam rolling glutes class? As a whole, the peloton foam rolling glutes class is a 10 minutes stretch class that combines stretches and rolling for glutes and hips. The glutes muscles play an important role in posture because they create hip extension and align the pelvis with the lumbar spine.

Why peloton foam rolling glutes class is good? The peloton foam rolling glutes class is good because it does cover all the corners that efficiently target gluteal muscles. The studies have shown that gluteus medius is the common myofascial trigger point.

Foam rolling the glutes is extremely important, especially for people who spend a lot of their time sitting. Sitting inhibit muscle activity. And over time, this creates postural adaptation where the body forgets to engage the glutes simply because they haven’t been used for so long.

I like to spend 5 minutes before any rides to foam roll and “wake up” my glutes. I also do several band exercises that increase the blood flow and fire up all fibers that get used during the workout.

In fact, I’ve written the whole article about “peloton glutes” where I explain how to activate them and what are the best classes to take.

How To Find Peloton Foam Rolling Classes

Now once you know which classes are worth your time, let’s have a look at how to find peloton foam rolling classes in your peloton app.

Where are peloton foam roller classes? In general, the peloton foam rolling classes can be found in the stretching category. The only instructor that teaches foam rolling is Hannah Corbin. Alternatively, you can type “foam rolling” in the search box in the top left corner of the main menu.

Does peloton sell foam rollers? As a whole, peloton doesn’t sell foam rollers in their online store. However, there are several shops you can get a solid foam roller including Amazon, Walmart, or your local sports shop. Alternatively, you can look for massage sticks or massage balls.

Best Foam Roller For Peloton

The best foam roller for peloton should be made from a high-density material that ensures solid compression and durability. The foam rollers that are soft and look like a pool noodle initially may work, but in the long term, they don’t give enough pressure to make a significant change.

To actually feel the change, you need a certain amount of pressure. I always like to look at the density because you can tell immediately how much effect you get. More density equals more pressure.

Here in the picture below you see three different foam rollers.

best foam roller for the peloton

The one that I use is the one in the middle. It has a solid plastic frame and a high-density rubber coat. The one on the left is a pilates foam roller, great for a class but not for myofascial release.

I think I’ve used hundreds of different foam rollers and the most common question I get is how do I choose the right foam roller?

Choosing the right foam roller will depend on the muscle areas you want to work on. Regular foamy rollers are great to work on the large parts of the body; however, massage sticks or massage balls are more effective to reach those small deep muscles.

What Can I Use Instead of a Foam Roller?

In general, instead of a foam roller, you can use several different tools like a kettlebell, PVC pipe, medicine ball, or even lacrosse ball. Alternatively, you can use a dough roll or even a tennis ball if you don’t have anything else available.

Still curious? Check out the “9 ways to roll out sore muscles without a foam roller

Conclusion

As you can see, foam rolling can be a part of your warm-up to enhance muscle activation and range of motion before your main peloton session. But it can also be used as a cooldown to enhance post-exercise recovery and down-regulate.

Also keep in mind that initially, you can feel discomfort because frequent manipulation of the soft tissue results in temporary muscle stimulation, leading to delayed onset muscle soreness (DOMS), similar to the post-massage soreness and malaise (PMSM).

After a couple of weeks when the muscles relax and the body increases the pain tolerance, the discomfort goes away.

Michal Sieroslawski

Michal is an exercise physiologist (MSc), nutrition coach, Ashtanga teacher, and fitness blogger. He shares his successes and failures to help busy men and women squash down 20, 50, or even 100 pounds of fat without leaving their home.

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