Ring Side-Squat
Master balance and strength! Side-Squats with ring support. Perfect for all levels & mobility goals.
The Ring Side-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core and lower back. You'll need: suspension trainer or gymnastic rings.
Required Equipment
Ring Side-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Obliques; Spinal Erectors (erector spinae)
Ring Side-Squat Variations and Alternatives
How to do the Ring Side-Squat
Set up the gymnastic rings or suspension trainer to hang just above waist height.
Stand to the side of the ring/trainer, feet shoulder-width apart, with one hand grasping the ring/trainer. This arm will stay straight throughout the exercise.
Shift your weight to the leg closest to the ring/trainer, keeping the other leg straight and toes pointing forward.
Bend your knee and push your hips back as if performing a single-leg squat, lowering yourself down and leaning away from the ring/trainer. The straight leg should slide out to the side, with the foot staying in contact with the floor.
Lower down until your thigh is parallel to the floor or as low as your flexibility allows without compromising form.
Drive through the heel of the squatting leg to extend your hip and knee to return to the starting position.
Complete the desired number of reps on one side before switching to the other side.
Make sure to keep your chest up and maintain a rigid core throughout the exercise. Adjust the difficulty by changing the ring's height or stepping closer or further away from the anchor point.
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Ring Side-Squat FAQs
What muscles does the Ring Side-Squat work?
The Ring Side-Squat mainly works the quads and glutes & hips, with help from the core and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Ring Side-Squat?
Suspension trainer or gymnastic rings.
Is the Ring Side-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 Side-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Ring Side-Squat variations and alternatives?
Similar exercises include the Ring Band Single-Leg Split-Squat, Dumbbell Ring Single-Leg Split-Squat, Ring Kettlebell Single-Leg Split-Squat and Ring Single-Leg Hip Lift Curl.
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