Split Lateral Squat Roll
Roll into a deeper squat! Improve flexibility & strength with Split Lateral Squat Roll exercise. Feel the burn!
The Split Lateral Squat Roll mainly works the glutes & hips and quads, with help from the hip adductors (inner thighs) and hip abductors (outer thighs). You'll need: foam roller.
Required Equipment
Split Lateral Squat Roll Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hip Adductors; Hip Abductor (gluteus medius)
Split Lateral Squat Roll Variations and Alternatives
How to do the Split Lateral Squat Roll
Setup Overview: Split Lateral Squat With Roll.
Start: Stand upright with a foam roller placed laterally beside one foot.
Position Foot: Step the foot closest to the foam roller out to the side, placing it on top of the roller.
Shift Weight: Shift your weight onto the leg that is on the foam roller while bending at the knee, pushing your hips back, and keeping the other leg straight.
Lower into Squat: Lower yourself into a squat position on the one side, going as deep as your flexibility allows without compromising form. The straight leg will stretch, particularly in the adductors.
Isometric Hold: If incorporating an isometric hold, remain in the squat position for a predetermined amount of time, ensuring tension in the leg muscles throughout.
Rise Up: Push through the foot on the foam roller, engaging your quadriceps and glutes to rise back up to the starting position.
Repeat: Repeat for the desired number of repetitions before switching sides.
Note: It is important to maintain a straight back and avoid letting your knees collapse inward during the exercise. Additionally, adjust the depth of the squat according to your own flexibility and strength.
---
Split Lateral Squat Roll FAQs
What muscles does the Split Lateral Squat Roll work?
The Split Lateral Squat Roll mainly works the glutes & hips and quads, with help from the hip adductors (inner thighs) and hip abductors (outer thighs). The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Split Lateral Squat Roll?
Foam roller.
What workout day should the Split Lateral Squat Roll go on?
It belongs on leg day in a push/pull/legs routine.
What are some Split Lateral Squat Roll variations and alternatives?
Similar exercises include the Foam-Roll Glute, Foam-Roll Hip Abductor, Tensor Fasciae Latae Roll-Ball and Foot Roll.
Training calculators
Work out the numbers behind your training before your next session.