Split-Squat & Roll
Master balance! This split-squat variation adds a foam roller challenge for core & stability. Level up your leg day!
The Split-Squat & Roll is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and core. You'll need: foam roller.
Required Equipment
Split-Squat & Roll Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Split-Squat & Roll Variations and Alternatives
How to do the Split-Squat & Roll
Instructions for Split Squat With Roll:
Start by placing a foam roller on the ground and positioning the ball of your back foot on top of the roller.
Step forward with your other leg, adopting a staggered stance. Ensure that your front foot is flat on the ground and far enough forward to maintain balance.
Keep your torso upright, shoulders back, and look straight ahead.
Slowly lower your hips by bending your front knee, allowing the back knee to get closer to the floor. Your back foot will roll backward on the foam roller during this downward movement.
Lower yourself until your front thigh is almost parallel to the floor. Ensure that your front knee does not go beyond your toes and remains in line with your ankle.
Drive through the heel of your front foot and extend the front knee to return to the starting position. The foam roller will roll forward, bringing your back leg to its initial position.
Complete the desired number of repetitions, and then switch legs to perform the same number of repetitions with the opposite leg forward.
Make sure to keep the movement controlled and avoid locking out the front knee at the top of the movement. The use of a foam roller in this exercise adds an element of instability and core engagement, making the exercise somewhat more challenging than a standard split squat.
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Split-Squat & Roll FAQs
What muscles does the Split-Squat & Roll work?
The Split-Squat & Roll mainly works the quads and glutes & hips, with help from the lower back and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Split-Squat & Roll?
Foam roller.
Is the Split-Squat & Roll a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Split-Squat & Roll go on?
It belongs on leg day in a push/pull/legs routine.
What are some Split-Squat & Roll variations and alternatives?
Similar exercises include the Foam-Roll Glute, Foot Roll, Floor Seated Hamstring & Glute Roll and Hip Roll Stretch.
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