Roll Ball Lateral Vastus
Side-lying with a massage ball under the outer thigh, roll it between the hip and the knee; a smaller, deeper point than a roller.
How to do it
Setup
Side-lying on a forearm, a massage ball under the outer thigh of the bottom leg, the top leg steadying you.
Steps
- Shift the body so the ball rolls from below the hip toward the knee.
- Pause on a tender spot and let the thigh soften.
- Roll back up, then switch legs.
Common mistakes
Rolling onto the knee or the hip bone: stay on the muscle between them. Pressing through sharp pain: take more weight onto the forearm and the top leg. Racing up and down: move slowly and let the pressure sink in.
Breathing
Steady throughout; never held.
