Ring Kettlebell Single-Leg Split-Squat
Challenge your balance & strength with the Ring Kettlebell Single-Leg Split-Squat! A unique exercise targeting legs & core.
The Ring Kettlebell 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: gymnastic rings or kettlebells.
Required Equipment
Ring Kettlebell Single-Leg Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Obliques
Ring Kettlebell Single-Leg Split-Squat Variations and Alternatives
How to do the Ring Kettlebell Single-Leg Split-Squat
Begin by securing a gymnastics ring or a similar sturdy object at about chest height. Stand facing away from the ring, holding a kettlebell in each hand at your sides.
Place one foot back and put your toe through the ring, allowing your elevated leg to hang securely. This will be your starting position, with the foot on the floor slightly in front of you to provide balance.
With your chest up, shoulders back, and core engaged, slowly lower your body by bending the front knee. Your back leg should remain straight as it is supported by the ring.
Descend until your front thigh is parallel to the floor. Ensure that your front knee does not track over your toes to maintain proper form and prevent injury.
Pause at the bottom of the movement and then drive through the heel of your front foot to extend the knee and hip, returning to the starting position.
Perform the desired number of reps on one leg, then switch to the other leg and repeat for a balanced workout.
Keep your movements controlled, especially when lowering into the squat to maintain balance and tension in the muscles.
It's important to select a kettlebell weight that allows you to perform the exercise with proper form and control. It's also crucial to ensure that the ring is secure and capable of supporting your weight during the exercise.
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Ring Kettlebell Single-Leg Split-Squat FAQs
What muscles does the Ring Kettlebell Single-Leg Split-Squat work?
The Ring Kettlebell 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 Kettlebell Single-Leg Split-Squat?
Gymnastic rings or kettlebells.
Is the Ring Kettlebell 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 Kettlebell Single-Leg Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Ring Kettlebell Single-Leg Split-Squat variations and alternatives?
Similar exercises include the Ring Band Single-Leg Split-Squat, Dumbbell Ring Single-Leg Split-Squat, Kettlebell Pistol Squat and Kettlebell Single-Leg Split-Squat.
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