Split Squat with Roll
Description
The split squat with roll places the back foot on a foam roller during a split squat. The unstable rear foot increases stability demands and forces the front leg to handle more of the work. It is a great progression for split squats and a useful tool for building leg control.
Muscle Group
Equipment Required
Split Squat with Roll Instructions
- Place a foam roller behind you on the floor.
- Stand in front of the roller in a split stance.
- Place the top of your back foot on the roller.
- Position your front foot a comfortable stride forward.
- Brace your core and keep your chest up.
- Lower your body by bending both knees.
- Continue until your back knee is just above the floor.
- Drive up through the front heel. Complete reps on one side before switching.
Split Squat with Roll Form & Visual
Split Squat with Roll Benefits
- Builds single-leg strength
- Increases stability demands
- Improves balance and control
- No equipment beyond a roller
- Useful for split squat progression
- Strong quad and glute builder
Split Squat with Roll Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Adductors
Split Squat with Roll Variations & Alternatives
- Bulgarian Split Squat
- Split Squat
- Reverse Lunge
- Step Up
