Iliopsoa Roll-Ball
Improve hip flexor flexibility! Gently stretch your iliopsoas with the roll-ball technique.
The Iliopsoa Roll-Ball mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Iliopsoa Roll-Ball Muscles Worked
Primary
Hip Flexor (iliopsoas); Abdominals (rectus abdominis)
Secondary
Obliques; Deep Core (transverse abdominis)
Iliopsoa Roll-Ball Variations and Alternatives
How to do the Iliopsoa Roll-Ball
Roll Ball Iliopsoas Instructions
Yoga mat or soft surface for added comfort
Positioning
Starting Position: Begin by kneeling on a yoga mat. Place the exercise ball in front of you.
Forearm Support: Lean forward onto the ball and position your forearms on it, keeping your elbows shoulder-width apart.
Leg Position: Extend your legs straight behind you, resting on the balls of your feet. Your body should form a straight line from head to heels.
Movement
Engagement: Tighten your core muscles to stabilize your body. Ensure your hips do not sag or rise too high.
Roll Forward: Slowly roll the ball forward by extending your arms while maintaining a straight body line. Move until you feel a comfortable stretch in your hip flexors.
Roll Back: Engage your core and pull your forearms back towards your body, rolling the ball back to the starting position.
Repeat: Perform this movement for 10-15 repetitions, focusing on smooth, controlled movements.
Tips
Keep your neck in a neutral position by looking at the mat, not at the ball.
Control your breathing; exhale as you roll forward and inhale as you roll back.
If you feel discomfort in your lower back, reassess your form and make sure your hips are aligned properly.
Iliopsoa Roll-Ball FAQs
What muscles does the Iliopsoa Roll-Ball work?
The Iliopsoa Roll-Ball mainly works the core. The main muscles are the iliopsoas and rectus abdominis.
What equipment do you need for the Iliopsoa Roll-Ball?
None. The Iliopsoa Roll-Ball is a bodyweight exercise, so you can do it anywhere.
What workout day should the Iliopsoa Roll-Ball go on?
It belongs on leg day in a push/pull/legs routine.
What are some Iliopsoa Roll-Ball variations and alternatives?
Similar exercises include the Floor Seated Glute Piriformi Mobilization Lacrosse Ball, Foam-Roll Lower-Back Mobilisation, Adductor Roll-Ball and Foot Roll-Ball.
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