Roll Ball Lumbar - Diagonal

Muscles worked

Setup

1. Stand with your back to a wall and place a small massage ball (or tennis ball) between the wall and your lower back, positioned just to one side of your spine.
2. Step your feet forward about 12 inches from the wall and keep your feet hip-width apart with a slight bend in your knees.
3. Lean your body weight back against the ball to secure it in place against the lumbar muscles.

How to do it

1. Slowly bend your knees to squat down while simultaneously shifting your hips laterally, causing the ball to roll diagonally upward and outward toward your lower ribs.
2. Reverse the movement by straightening your legs and shifting your hips back to the center, rolling the ball back to the starting position near the top of the pelvis.
3. Inhale as you begin the movement and exhale as you apply pressure into the ball during the roll.
4. Perform all repetitions on one side of the spine before switching the ball to the opposite side.

Form checklist

• Keep the ball on the fleshy muscle tissue and avoid rolling directly over the spinal vertebrae.
• Maintain a neutral spine throughout the movement; do not excessively arch or round your back.
• Move at a slow, controlled tempo to ensure the ball doesn't slip out of place.
• Keep your shoulders relaxed and your gaze forward to avoid neck strain.

Pro tips

• When you hit a particularly tender spot (trigger point), pause for 10-15 seconds and take deep breaths to allow the muscle to release.
• Focus on the 'mind-muscle connection' by visualizing the muscle fibers lengthening as the ball passes over them.

Make it harder

• Use a firmer ball, such as a lacrosse ball, to increase the intensity of the myofascial release.
• Cross your arms over your chest and lean more of your body weight into the wall to deepen the pressure.

Frequently asked

What muscles does the roll ball lumbar - diagonal work?

The roll ball lumbar - diagonal primarily targets the erector spinae and obliques, and also works the abs, hamstrings, and quadriceps as secondary muscles.

What equipment do you need for the roll ball lumbar - diagonal?

The roll ball lumbar - diagonal requires no equipment — just your body weight.

Is the roll ball lumbar - diagonal good for beginners?

Yes. The roll ball lumbar - diagonal is a beginner-friendly movement and a strong foundation to build on.

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