Rollball Seated Single Leg Shoulder Flexor Depresor Retractor
Begin seated with your back straight and one leg extended in front of you. Keep the other leg bent with the foot flat on the ground.
- Engage your shoulder blades by pulling them back and down.
- Slowly raise your extended leg while maintaining a stable upper body.
- Lower the leg back to the starting position, ensuring control throughout the movement.
- Repeat for the desired number of repetitions before switching legs.
How to perform the Rollball Seated Single Leg Shoulder Flexor Depresor Retractor
- Set up. Set up in a stable, balanced starting position appropriate for the Rollball Seated Single Leg Shoulder Flexor Depresor Retractor using your roller.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis major rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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