Move · Videos · Mobility · 17 min

Lower-Body Foam Rolling Routine with a Massage Ball

Lower-Body Foam Rolling Routine with a Massage Ball — video by mobility by julia reppel Play · 16:34

Video by mobility by julia reppel on YouTube · Open on YouTube

A slow, voice-guided roll from the soles of the feet up through calves, shins, hamstrings, quads, glutes and the TFL, with foam roller and ball options. Meant for a rest day or after exercise, not as a warm-up.

  • 17 min
  • All levels
  • Low impact (no jumping)
  • foam roller, mat

Good forHealthy fascia

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Step by step 7

Tap a time to watch that step in the video.

  1. Soles of the feet: roll a massage ball slowly from toes to heel, seated or standing, then the other foot. 0:13
  2. Calves on the foam roller: slow strokes on the muscle belly, crossing the other leg over for more pressure. 2:24
  3. Outer shin: roll just below the knee down the outside of the shin, pointing and flexing the foot. 4:44
  4. Hamstrings with a ball or roller, legs out long and arms supporting you; ease off if it's painful. 6:58
  5. Quads face down on the roller: work the upper and lower halves, angling in or out. 9:25
  6. Glutes on a ball, rolling out to the side of the hip; use a wall if it's too much pressure. 11:44
  7. TFL: rest a ball just below and outside the front hip bone with minimal movement, each side. 13:57

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Aim for slight discomfort, never acute pain
  • Go slowly rather than pacing back and forth quickly
  • Rest on a tight spot and breathe deeply instead of rushing past it

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Shoulders takes loadforearm support for quad roll, arms prop hips up
  • Wrists & hands takes loadhands prop hips up for calf, hamstring, glute rolls
  • Elbows movesforearm support for the quad roll
  • Hips movesglute and TFL rolling, quad roll
  • Knees moveskneeling on one knee for the quad roll
  • Ankles & feet movesball under foot, shin roll, toes pulled and pointed
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Take weight off with arms or other leg; roll glutes and TFL against a wall

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by mobility by julia reppel; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety