Roll Seated Single Leg Shoulder Flexor Depresor Retractor

Muscles worked

Setup

1. Sit upright on the edge of a flat bench with your hands gripping the sides for stability.
2. Place a foam roller on the floor in front of you, positioned horizontally.
3. Extend one leg and place the lower part of your calf, just above the Achilles tendon, on the center of the roller.
4. Engage your upper back by pulling your shoulder blades down and back (depression and retraction) to maintain a tall spine.

How to do it

1. Use your hands and the non-working leg to slowly shift your body weight, rolling the calf from the ankle toward the back of the knee.
2. Inhale as you roll toward the ankle and exhale as you roll toward the knee, maintaining a slow, controlled tempo.
3. Rotate your leg inward and outward as you roll to target the medial and lateral heads of the calf muscle.
4. Pause on any particularly tender spots for 20-30 seconds to allow the muscle tissue to release.

Form checklist

• Keep your shoulders depressed and retracted throughout to prevent slouching.
• Avoid rolling directly into the popliteal fossa (the space behind the knee joint).
• Keep the non-working foot flat on the floor to provide balance and control the amount of pressure.
• Maintain a neutral neck and head position, looking straight ahead.

Pro tips

• Incorporate 'active release' by performing ankle circles or flexing your toes toward your shin while a tight spot is pinned on the roller.
• Focus on the mind-muscle connection by visualizing the calf muscle fibers smoothing out under the pressure of the roller.

Make it harder

• Cross your non-working leg over the shin of the leg being rolled to add significant downward pressure.
• Slightly lift your glutes off the bench using your arms to transfer more of your total body weight onto the calf.

Frequently asked

What muscles does the roll seated single leg shoulder flexor depresor retractor work?

The roll seated single leg shoulder flexor depresor retractor primarily targets the hip flexors, and also works the abs and obliques as secondary muscles.

What equipment do you need for the roll seated single leg shoulder flexor depresor retractor?

The roll seated single leg shoulder flexor depresor retractor uses foam roller.

Is the roll seated single leg shoulder flexor depresor retractor good for beginners?

Yes. The roll seated single leg shoulder flexor depresor retractor is a beginner-friendly movement and a strong foundation to build on.

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