Hip Positioning

A partner can pull downward toward the knees to create additional resistance and proper hip alignment. The top foot should be placed against a wall during setup. The bottom leg should stay straight during the drill. The pelvis should be tucked as if bringing the back pocket underneath the body. The side with the limited hip performs the active work. The foam roller is placed under the working leg. The working hip should be positioned near zero degrees of hip extension. The bottom leg is flexed to about 90 degrees during setup. A slight pelvic tuck is used to create a more neutral pelvic position before the movement. Sitting hips back during the movement is identified as a common technique fault. Shifting the hips backward during the split squat is a faulty movement pattern to avoid. The rollout should be performed without letting the hips pike. The rollout should be performed without letting the hips sag.