Roll Ball Popliteal
Perform the Roll Ball Popliteal to target the muscles around the back of your knee. This exercise helps improve flexibility and relieve tension.
- Begin by sitting on the floor with your legs extended in front of you.
- Place a small ball under your knee, ensuring it is positioned at the popliteal area.
- Gently roll the ball back and forth, applying light pressure.
- Focus on your breathing and relax your muscles as you roll.
- Continue for 1-2 minutes, then switch to the other leg.
How to perform the Roll Ball Popliteal
- Set up. Set up in a stable, balanced starting position appropriate for the Roll Ball Popliteal 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 quadriceps.
- 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 quadriceps 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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