Ring Band Single-Leg Split-Squat
Single-leg squat with band assistance! Build strength and balance with this challenging lower body exercise.
The Ring Band Single-Leg Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: resistance bands or suspension trainer.
Required Equipment
Ring Band Single-Leg Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Ring Band Single-Leg Split-Squat Variations and Alternatives
How to do the Ring Band Single-Leg Split-Squat
Attach a sturdy exercise band to a ring or strap that is fixed to an anchor point above head height.
Stand facing away from the anchor point, with the ring/band at about thigh level.
Lift your right foot and place it inside the ring/band, ensuring that it's securely held.
Move forward enough so that there's tension in the band, and balance on your left foot, with your left knee slightly bent.
Square your hips and shoulders, engage your core, and keep your chest lifted.
Begin by lowering your body down into a squat, allowing the band to assist in supporting the weight of your right leg.
Squat down as deeply as possible, or until your left thigh is parallel to the ground, maintaining balance and control.
Press through your left heel to extend the left knee and hip and return to the starting position.
Complete the desired number of repetitions, then switch legs.
Make sure to perform the exercise with a controlled tempo, and focus on maintaining balance and correct posture throughout the set. Adjust the tension on the band as needed based on your strength level.
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Ring Band Single-Leg Split-Squat FAQs
What muscles does the Ring Band Single-Leg Split-Squat work?
The Ring Band Single-Leg Split-Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Ring Band Single-Leg Split-Squat?
Resistance bands or suspension trainer.
Is the Ring Band Single-Leg Split-Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Ring Band Single-Leg Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Ring Band Single-Leg Split-Squat variations and alternatives?
Similar exercises include the Band Single-Leg Split-Squat, Low-Box Band Single-Leg Split-Squat, Loop-Band Split-Squat and Dumbbell Ring Single-Leg Split-Squat.
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