Dumbbell Ring Single-Leg Split-Squat
Master balance & strength! This challenging squat variation targets quads, glutes, & core. Elevate your leg day!
The Dumbbell Ring Single-Leg Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and lower back. You'll need: dumbbells or gymnastic rings.
Required Equipment
Dumbbell Ring Single-Leg Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
Dumbbell Ring Single-Leg Split-Squat Variations and Alternatives
How to do the Dumbbell Ring Single-Leg Split-Squat
Set up a gymnastic ring or similar suspension device at about waist height.
Stand facing away from the ring and place the top of one foot into it, so that the foot is suspended behind you.
Hold a dumbbell in each hand with your arms fully extended along the sides of your body.
Stand on one leg with the knee slightly bent and make sure the front foot is far enough forward that you can go straight down into the squat without leaning forward excessively.
Inhale and lower your torso by bending your front knee until your thigh is parallel to the floor, keeping your back straight and core tight.
Pause briefly at the bottom and then exhale as you drive through your front heel to return to the starting position.
Complete the desired number of repetitions on one leg before switching to the other leg.
Repeat for sets.
Ensure to perform the exercise with proper form to prevent injury. Starting with a lighter weight may be advisable to master the movement before increasing the load.
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Dumbbell Ring Single-Leg Split-Squat FAQs
What muscles does the Dumbbell Ring Single-Leg Split-Squat work?
The Dumbbell Ring Single-Leg Split-Squat mainly works the quads and glutes & hips, with help from the hamstrings and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell Ring Single-Leg Split-Squat?
Dumbbells or gymnastic rings.
Is the Dumbbell Ring 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 Dumbbell Ring Single-Leg Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Ring Single-Leg Split-Squat variations and alternatives?
Similar exercises include the Ring Band Single-Leg Split-Squat, Ring Kettlebell Single-Leg Split-Squat, Ring Single-Leg Hip Lift Curl and Ring Yoga-Block Leg Curl.
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