Ring Split-Squat
Challenge your balance and build lower body strength with the Ring Split-Squat! Elevate your fitness, one rep at a time.
The Ring Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and core. You'll need: gymnastic rings.
Required Equipment
Ring Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Ring Split-Squat Variations and Alternatives
How to do the Ring Split-Squat
Set up a pair of gymnastic rings or a suspension trainer at a height that allows the foot to be elevated but not so high that you can't perform a full lunge.
Position yourself facing away from the anchor point of the rings and place one foot through a ring so that it’s behind you and elevated off the ground. This will be the starting position.
Stand tall with your core engaged and your hands on your hips or in a comfortable position to help with balance.
Bend your front knee to lower your body into a split squat, keeping your chest up and front knee in line with your toe.
Lower down until your front thigh is parallel to the ground and your back knee is close to touching the floor.
Push through the heel of your front foot to raise yourself back to the starting position.
Perform the desired number of repetitions on one leg before switching to the other leg.
Aim for 3-4 sets of 8-12 repetitions per leg with adequate rest between sets.
Ensure proper form throughout the exercise and always perform a warm-up before starting your workout to prevent injury.
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Ring Split-Squat FAQs
What muscles does the Ring Split-Squat work?
The Ring Split-Squat mainly works the quads and glutes & hips, with help from the lower back and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Ring Split-Squat?
Gymnastic rings.
Is the Ring 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 Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Ring Split-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 Side-Squat.
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