Rolling Squat | Illustrated Exercise Guide

Primary muscles: Glutes, abs, quads
Secondary muscles: Calves, hamstrings, lower back
Equipment: No equipment

Rolling Squat Instructions

1. Stand up at the front of the mat with your feet shoulder-width apart.
2. Bend your knees and press your hips back, until the glutes touch the mat.
3. Roll back with your knees bent.
4. Roll forward into the squat position and stand up.
5. Repeat until the set is complete.

Proper Form And Breathing Pattern

Engage your core, keep your hips back, and don’t let the knees extend beyond the toes. Use your speed and momentum to roll back and forth, one vertebra at a time, and push through the heels to stand back up. Inhale as you squat and breathe out as you come up.

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Exercise Benefits

The rolling squat is a cardio move that also strengthens your core, legs, and glutes. This exercise improves your balance and coordination, boosts your metabolism, and increases your stamina.

Rolling Squat Demonstration

Sets And Reps

Practice doing squats and frog jumps first, and then advance to rolling squats. Start with 2 or 3 sets of 10 to 12 repetitions, and add this exercise to a full body or lower body routine.

Calories Burned

To calculate the number of calories burned doing the rolling squat, enter your weight and the duration of the exercise:

Related Lower Body Exercises

Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Plie squat calf raise
Bear squat
Advanced bridge
Gate swings

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