Split Lateral Squat with Roll
Description
The split lateral squat with roll is a flow that combines a lateral squat with a controlled roll to the other side. The lifter shifts from one bent leg lateral squat to the other in a smooth roll. The flow trains the adductors and quads with mobility.
Muscle Group
Equipment Required
Split Lateral Squat with Roll Instructions
- Stand with feet wider than shoulder width and toes pointed forward.
- Brace your core and keep the chest tall.
- Shift the hips back and to one side bending that knee.
- Lower into a deep lateral squat with one leg straight and the other bent.
- Keep the back flat and the chest up.
- Smoothly roll the hips through center to the other side.
- Lower into a deep lateral squat on the other side.
- Continue alternating sides with smooth flow.
Split Lateral Squat with Roll Form & Visual
Split Lateral Squat with Roll Benefits
- Trains hip mobility
- Strong adductor builder
- Builds the quads
- Useful warm-up
- Strong functional pattern
- Builds the glutes
Split Lateral Squat with Roll Muscles Worked
- Quadriceps
- Adductors
- Gluteus maximus
Split Lateral Squat with Roll Variations & Alternatives
- Cossack Squat
- Side Lunge
- Lateral Squat
- Sumo Squat
