Exercise guide
Ring Side Squat
- Advanced
- Compound
- Rep-based
- Hips
- Lower legs
- Waist
The Ring Side Squat is a lateral movement that builds unilateral lower-body strength and hip mobility by using the rings for balance and depth. It specifically targets the glutes and quads of the working leg while providing a deep stretch to the adductors of the straight leg.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the rings to mid-chest height and stand facing the anchor point.
- Grasp the handles with a neutral grip (palms facing each other) and elbows slightly bent.
- Step your feet into a very wide stance, roughly twice shoulder-width apart, with toes pointed slightly outward.
How to do it
- Inhale and shift your weight to one side, squatting down by bending one knee while keeping the other leg perfectly straight.
- Lower your hips as deep as your mobility allows, keeping the working heel flat and allowing the straight leg's toes to rotate toward the ceiling.
- Exhale and drive through the mid-foot of the working leg to return to the wide standing position.
- Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second pause, 2 seconds up).
Form checklist
- Keep the heel of the squatting leg firmly planted on the ground.
- Maintain an upright chest and neutral spine, using the rings for balance rather than pulling.
- Ensure the knee of the working leg tracks directly over the toes.
- Keep the non-working leg fully locked out at the knee.
Pro tips
- Focus on 'sitting back' into the hip of the working leg to maximize glute engagement.
- Use the rings to sit deeper into the range of motion than you could with a bodyweight-only side squat.
Make it harder
- Hold a light kettlebell in one hand while using only one ring for balance.
- Slow the eccentric (lowering) phase to 4 seconds to increase time under tension.
Frequently asked
- What muscles does the ring side squat work?
- The ring side squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs, hip flexors, and obliques as secondary muscles.
- What equipment do you need for the ring side squat?
- The ring side squat uses suspension trainer.
- Is the ring side squat good for beginners?
- The ring side squat is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Bosu Ball Alternate Heel Touch Side Kick SquatAdvanced · glutes, hamstrings, and quadriceps
- Dumbbell Around Hip Hand To Hand Single Leg BalanIntermediate · adductors, glutes, hamstrings, hip flexors, and quadriceps
- Kettlebell One Arm CleanIntermediate · biceps, calves, deltoids, glutes, hamstrings, quadriceps, and triceps
- Power Sled DragIntermediate · adductors, calves, glutes, hamstrings, and quadriceps