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Roller Seated Single Leg Shoulder Flexor Depresor Retractor
The seated roller shoulder flexion and scapular control drill performed with one leg extended, adding a trunk stability challenge to the same shoulder pattern.
ChestOtherScapular control drill
GoLightWeight mediaroller-seated-single-leg-shoulder-flexor-depresor-retractor
Demonstration coming soon
Primary
Lower trapeziusPectoralis major
Secondary
Serratus anteriorRhomboidsCore
Equipment
Other
Pattern
Scapular control drill
Setup
- 01Sit on the floor with one leg extended straight and the other bent with foot flat.
- 02Hold a foam roller between both hands at chest height, arms extended.
- 03Stack ribs over pelvis and sit as tall as the position allows.
- 04Set the shoulder blades down and back before the first rep.
Execution
- 01Raise the roller overhead by flexing at the shoulders.
- 02Pull the shoulder blades down and together as the arms rise.
- 03Hold the top briefly without leaning back or rotating the trunk.
- 04Lower under control, complete the reps, then switch the extended leg.
Checkpoints
- -The pelvis stays level despite the asymmetric leg position.
- -The lower back does not round or arch as the arms go overhead.
- -Shoulders stay depressed away from the ears at the top.
- -Both sides get equal reps with equal quality.
Common mistakes
- -Leaning toward the bent-knee side for balance.
- -Rounding the lumbar spine because the extended hamstring is tight.
- -Shrugging into the overhead position.
- -Turning the drill into fast, thoughtless arm swings.
Programming notes
- -Use 2 to 3 sets of 6 to 10 reps per leg position in warm-ups.
- -Elevate the hips on a low pad if hamstring tightness rounds the back.
- -Progress from the two-leg version only once that version is clean.
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