Roller squat

Roller squat

Level: Beginner, Intermediate,Advanced.

A roller squat is a basic strength exercise. You simply lower your hips from a standing position and then stand back up. During the descent of a squat, the hip and knee and ankle joints flex. When standing up, the hip and knee joints extend and the ankle joint plantar flexes. Squats improve your leg strength and work your glutes and core. There are many variations and a roller squat will work your entire body. The squat is also very functional exercise; it mimics the sit down and stand up action that we do numerous times a day. By incorporating squats into your exercise regime you will be improving your ability to perform your activities of daily living, and are more likely to stay mobile later into life. A sumo squat position is described below but other variations are described in the “tips” section.

Set Up:

  • standing, feet wider than knees, knees wider than hips,
  • feet pointing out at 1 and 11 o’clock.
  • the centre of each of your kneecaps should line up with your 2nd toe
  • hands at each end of your roller; roller lightly resting, (horizontally) on your thighs.
squat with a roller


  1. breathe in and then breathe out as you slowly bend your knees and hips, Keep your weight into your heels and lower your bottom towards the floor in the range that is comfortable for you,
  2. simultaneously lift the roller out in front, up to chest height.
  3. your kneecaps should be tracking in line with your 2nd toes,
  4. lower the roller as you breathe in and straighten your knees and hips and return to your starting position.
  5. repeat x20-30.
squat with a roller


  • as you squat, maintain your knee alignment and don’t let your knees bend past your toes,
  • keep your weight into your heels throughout your roller squat,
  • maintain a neutral lower back position throughout,
  • keep your gaze level and try not to poke your chin,
  • your neck should be relaxed, using shoulder blades to stabilise at your shoulder,
  • try to breathe with each motion,
  • do not push into knee pain or back pain, limit your range to avoid pain.

Make it Harder:

  • lift the roller above your head
roller squat with roller overhead
  • perform a split squat (or lunge)
split squat