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Roll Ball Lateral Vastus

Roll Ball Lateral Vastus

The Roll Ball Lateral Vastus is a dynamic lower body exercise that targets the lateral vastus muscle of the quadriceps. This particular exercise focuses on developing leg strength, stability, and balance. It is an excellent choice for those looking to add variety to their leg workouts or improve their athletic performance. As the name suggests, the Roll Ball Lateral Vastus involves the use of a stability ball or an exercise ball. This unstable surface challenges your muscles to work harder to maintain balance, thereby engaging more muscle fibers in the process. By doing so, it helps to strengthen not only the lateral vastus but also the surrounding muscles, including the quadriceps, hamstrings, and glutes. The Roll Ball Lateral Vastus is a multi-joint movement that mimics movements used in sports or daily activities that require lateral stability and strength, such as skiing, basketball, or even climbing stairs. This exercise can be modified to suit various fitness levels by adjusting the difficulty level – beginners can start with a smaller range of motion or support while the advanced can add weight or increase the intensity by performing it explosively. Incorporating the Roll Ball Lateral Vastus into your leg workouts can help enhance your athletic performance, improve knee stability, and strengthen your lower body muscles. Remember to maintain proper form throughout the exercise and keep core engagement for stability. Happy training!


  • Start by lying on your side with your legs extended straight.
  • Place a stability ball between your feet and hold it with your bottom hand.
  • Engage your core and lift your legs off the ground, keeping them together.
  • Roll the stability ball away from your body by using your top hand to push it.
  • Continue rolling the ball until your legs are extended straight and then roll it back to the starting position.
  • Repeat the exercise for the desired number of repetitions and then switch sides.

Tips & Tricks

  • Engage your core muscles throughout the exercise for stability and balance.
  • Maintain proper posture with your shoulders back, chest lifted, and back straight.
  • Control the movement by rolling the ball smoothly and avoiding any jerky motions.
  • Keep your feet firmly planted on the ground to provide a stable base.
  • Focus on feeling the muscles of your inner thigh (vastus medialis) and outer thigh (vastus lateralis) working.
  • Gradually increase the weight of the ball as you get stronger to continue challenging your muscles.
  • Remember to breathe throughout the exercise, exhaling as you roll the ball and inhaling as you return to the starting position.
  • If performing the exercise in a gym, use a stability ball or medicine ball to roll instead of a regular ball for added difficulty.
  • Always warm up before doing this exercise to prepare your joints and muscles.
  • Consult with a fitness professional for personalized guidance and to ensure proper form.

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