Stick Sitting Roll Leg

Muscles worked

Setup

1. Sit upright on the edge of a flat bench with your feet flat on the floor and knees bent at 90 degrees.
2. Hold a massage stick or PVC pipe with both hands, resting it across the top of your right thigh near the hip crease.
3. Engage your core and maintain a tall, neutral spine without leaning against a backrest.

How to do it

1. Exhale as you slowly extend your right knee to straighten the leg, simultaneously rolling the stick down the length of your quadriceps toward the knee.
2. Contract the quadriceps hard at the top of the movement for a one-second pause, ensuring the leg is fully locked out.
3. Inhale as you slowly lower your foot back to the floor while rolling the stick back up toward your hip.
4. Repeat the movement on the left leg and continue alternating sides with a controlled tempo.

Form checklist

• Keep your torso stationary; avoid leaning back as the leg straightens.
• Apply firm, even pressure with the stick throughout the entire range of motion.
• Ensure the movement is driven solely by the knee joint, keeping the hip grounded on the bench.
• Keep your toes pointed toward the ceiling (dorsiflexion) to maximize tension in the anterior chain.

Pro tips

• To target the VMO (inner quad), slightly rotate your foot outward as you reach full extension.
• Focus on the 'mind-muscle connection' by feeling the muscle fibers slide under the stick as the quad contracts and lengthens.

Make it harder

• Pause for 3-5 seconds at the top of the extension while applying extra pressure with the stick to the thickest part of the muscle.
• Perform the movement with a 4-second eccentric (lowering) phase to increase time under tension.

Frequently asked

What muscles does the stick sitting roll leg work?

The stick sitting roll leg primarily targets the quadriceps, and also works the adductors and glutes as secondary muscles.

What equipment do you need for the stick sitting roll leg?

The stick sitting roll leg requires no equipment — just your body weight.

Is the stick sitting roll leg good for beginners?

Yes. The stick sitting roll leg is a beginner-friendly movement and a strong foundation to build on.

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