Roll Ball Iliospsoas
To perform the Roll Ball Iliopsoas, start by sitting on the floor with your legs extended in front of you.
Place a small exercise ball under your lower back, just above the hips.
- Gently roll back on the ball, allowing it to massage the iliopsoas area.
- Control your movement and avoid arching your back excessively.
- Roll back and forth for 1-2 minutes, focusing on areas of tension.
How to perform the Roll Ball Iliospsoas
- Set up. Set up in a stable, balanced starting position appropriate for the Roll Ball Iliospsoas using your roller.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your abdominals.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your abdominals rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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View staged routine (0)Variations of Roll Ball Iliospsoas
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