Step by step instructions, muscle activation and variants for the Split Lateral Squat with Roll.
A unilateral lower-body exercise where one foot rests on a foam roller and slides out laterally as you squat down on the standing leg. The rolling motion challenges hip mobility, balance, and inner-thigh control throughout the range of motion.
The Split Lateral Squat with Roll is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
