Roll Ball Lateral Vastus
Description
The roll ball lateral vastus is a self myofascial release drill for the outer quad. Pressing a ball into the vastus lateralis releases knots that contribute to knee tracking issues and IT band tightness.
Muscle Group
Equipment Required
Roll Ball Lateral Vastus Instructions
- Lie on one side on the floor.
- Place a massage ball under the outer thigh.
- Stack the legs or stagger them for balance.
- Brace the body on the bottom forearm.
- Keep the upper body relaxed.
- Roll the outer thigh slowly over the ball.
- Pause on tender spots for several breaths.
- Cover from hip to knee then switch sides.
Roll Ball Lateral Vastus Form & Visual
Roll Ball Lateral Vastus Benefits
- Releases the outer quad.
- Improves knee tracking.
- Reduces IT band tightness.
- Useful for runners.
- Joint friendly release.
Roll Ball Lateral Vastus Muscles Worked
- Quadriceps
- Tensor fasciae latae
- Gluteus medius
Roll Ball Lateral Vastus Variations & Alternatives
- Foam Roll Quad
- Foam Roll IT Band
- Pigeon Pose
- Couch Stretch
