Split-Squat & Roll

Instructions for Split Squat With Roll:

1. Start by placing a foam roller on the ground and positioning the ball of your back foot on top of the roller.

2. Step forward with your other leg, adopting a staggered stance. Ensure that your front foot is flat on the ground and far enough forward to maintain balance.

3. Keep your torso upright, shoulders back, and look straight ahead.

4. Slowly lower your hips by bending your front knee, allowing the back knee to get closer to the floor. Your back foot will roll backward on the foam roller during this downward movement.

5. Lower yourself until your front thigh is almost parallel to the floor. Ensure that your front knee does not go beyond your toes and remains in line with your ankle.

6. Drive through the heel of your front foot and extend the front knee to return to the starting position. The foam roller will roll forward, bringing your back leg to its initial position.

7. Complete the desired number of repetitions, and then switch legs to perform the same number of repetitions with the opposite leg forward.

Make sure to keep the movement controlled and avoid locking out the front knee at the top of the movement. The use of a foam roller in this exercise adds an element of instability and core engagement, making the exercise somewhat more challenging than a standard split squat.

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