Roll Ball Lower Back
Expert Advice
Keep your movements slow and controlled, and focus on breathing deeply to help relax the muscles as you roll.
How-to-do Steps
- Lie down on the floor with your knees bent and feet flat.
- Place the foam roller under your lower back.
- Gently roll back and forth across the foam roller, supporting your head with your hands.
- Pause on any particularly tight spots for a few seconds, allowing the tension to release.
- Continue for 30 seconds to 1 minute.
Track Roll Ball Lower Back in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Roll Ball Lower Back primarily targets the Lats, with Stretching mechanics using Foam Roller. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats100%
Equipment
Foam Roller
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Roll Ball Lower Back work?
Roll Ball Lower Back primarily targets the Lats. It is classified as a Stretching exercise performed with Foam Roller.
How many sets and reps should I do for Roll Ball Lower Back?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Roll Ball Lower Back suitable for beginners?
Yes, Roll Ball Lower Back is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
