Have you ever wondered what you’re supposed to do with those foam rollers in the gym? For one, you can use one to give yourself a massage. If your muscles are tight, say your quads, you can lie on the foam roller and slowly roll your body back and forth along the roller to work out the kinks. When you get to a knot, you can stay put until the pressure eases and then continue rolling.

But if your muscles are feeling fine, you can use rollers to add instability and variety to strength building moves. Here are a couple ideas from Diet.com.