Roll Ball Popliteal
Description
The roll ball popliteal is a self myofascial release drill for the back of the knee. Pressing a small ball gently behind the knee releases tightness in the popliteus and surrounding muscles to improve knee mobility.
Muscle Group
Equipment Required
Roll Ball Popliteal Instructions
- Sit on the floor with the legs extended.
- Place a small massage ball just behind the knee.
- Bend the knee gently to compress the ball.
- Use the hands to add light pressure.
- Brace the core and keep the body relaxed.
- Move the ball gently around the back of the knee.
- Avoid heavy pressure directly on the joint.
- Continue for the working time then switch sides.
Roll Ball Popliteal Form & Visual
Roll Ball Popliteal Benefits
- Releases the back of the knee.
- Improves knee flexion.
- Reduces hamstring tightness.
- Useful for runners.
- Joint friendly release.
Roll Ball Popliteal Muscles Worked
- Hamstrings
- Popliteus
- Gastrocnemius
Roll Ball Popliteal Variations & Alternatives
- Foam Roll Hamstring
- Standing Hamstring Stretch
- Calf Stretch
- Knee Mobility Drill
