Split Squat with Roll
The Split Squat with Roll targets your lower body, focusing on the quads, hamstrings, and glutes. This exercise improves balance and stability.
- Start in a split stance with one foot forward and the other foot back.
- Lower your body into a squat, keeping your front knee over your ankle.
- As you rise, roll your back knee forward and return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
How to perform the Split Squat with Roll
- Set up. Set up in a stable, balanced starting position appropriate for the Split Squat with Roll using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your calves.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your calves rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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