Begin in a forearm plank position with your elbows directly under your shoulders, forearms flat on the ground, and your body in a straight line from head to heels. Place a foam roller under your ankles, keeping your feet together.

Keeping your core tight, extend your arms forward to push your body backward, rolling the foam roller from your ankles toward your shins. Move your body in a straight line, keeping your hips level and your spine neutral.

Use your arms to pull your body forward, rolling the foam roller back to its starting position under your ankles. Repeat for the desired number of reps, focusing on smooth and controlled motions.