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Split Lateral Squat with Roll

Split Lateral Squat with Roll

The "Split Lateral Squat with Roll" is a dynamic exercise that targets multiple muscle groups, including the glutes, hamstrings, quads, and core. It is an excellent way to increase lower body strength, stability, and flexibility. This exercise requires a good level of balance and coordination, making it great for those looking to challenge themselves. To perform the Split Lateral Squat with Roll, you start by standing with your feet together and hands on your hips. Take a step to the side, ensuring your feet are wider than shoulder-width apart. From this starting position, begin bending the knee of the leg you stepped out with, lowering your body into a squatting position. As you squat down, keep your chest up and core engaged. Simultaneously, roll your opposite hand down towards the inside of your foot, reaching as low as you can comfortably go. This rolling motion engages the core and adds an extra challenge to the exercise. Make sure to keep the other hand on your hip to maintain balance. Once you have completed the desired number of repetitions on one side, switch to the other side, stepping out with the opposite foot and rolling the opposite hand down towards the inside of that foot. Remember to start with a weight or resistance that allows you to perform the exercise with proper form and control. As you become more comfortable with the movement, gradually increase the difficulty by using weights or additional resistance. Aim for 2-3 sets of 8-12 repetitions on each side, allowing for proper rest between sets. The Split Lateral Squat with Roll is a great exercise to incorporate into your lower body workout routine. It not only builds strength and stability but also improves mobility and flexibility in the hips. Add it to your fitness regimen and experience the benefits of this challenging and effective exercise.


  • Start by standing with your feet shoulder-width apart and parallel to each other.
  • Take a big step to the side with your right foot, turning your right foot and knee outwards.
  • While keeping your left leg straight, bend your right knee and lower yourself into a squat position.
  • As you squat down, roll your body weight onto your right foot, allowing your heel to lift off the ground.
  • Make sure to keep your back straight and your core engaged throughout the movement.
  • Push through your right heel and return to the starting position, standing upright.
  • Repeat the exercise on the other side, taking a big step to the side with your left foot and bending your left knee while keeping your right leg straight.
  • Continue alternating sides for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to avoid injury.
  • Engage your core muscles throughout the exercise to stabilize your body.
  • Start with a lighter weight or no weight at all to master the movement before progressing to heavier weights.
  • Maintain a slow and controlled motion during the exercise to maximize muscle engagement.
  • Keep your knees aligned with your toes to minimize stress on the joints.
  • Incorporate progressive overload by gradually increasing the weight or resistance over time.
  • Perform the exercise in front of a mirror to ensure proper alignment and range of motion.
  • Warm up before starting the exercise to prepare your muscles and joints for the movement.
  • Include this exercise as part of a well-rounded lower body workout routine for balanced muscle development.
  • Listen to your body and adjust the range of motion or weight as needed to avoid overexertion or pain.

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