Ring Split Squat

Muscles worked

Setup

1. Adjust the gymnastic ring or suspension strap so the bottom of the handle is at mid-shin height.
2. Stand approximately two to three feet in front of the anchor point, facing away from the rings.
3. Reach back and place the top of your rear foot (laces down) into the ring handle.
4. Position your front foot firmly on the ground, ensuring your hips are square and your core is braced.

How to do it

1. Lower your hips vertically by bending your front knee, allowing the back leg to move slightly backward with the ring.
2. Inhale as you descend until your front thigh is parallel to the floor or slightly below.
3. Exhale and drive through the mid-foot and heel of your front leg to return to the starting position.
4. Maintain a controlled tempo, focusing on a slow descent and a powerful, stable ascent.

Form checklist

• Keep your front knee tracked directly over your second toe.
• Maintain an upright or slightly forward-leaning torso with a neutral spine.
• Ensure the back leg remains relatively relaxed to keep the focus on the front leg.
• Avoid letting the front knee cave inward during the ascent.

Pro tips

• Focus on driving your back knee straight down toward the floor to maximize the glute stretch on the front leg.
• Imagine 'rooting' your front foot into the ground to improve stability against the swinging ring.
• Keep your weight distributed 90% on the front leg and only 10% on the rear leg for balance.

Make it harder

• Hold a pair of dumbbells or a kettlebell in the goblet position to increase the load.
• Elevate the front foot on a small block or plate to increase the range of motion and depth.

Frequently asked

What muscles does the ring split squat work?

The ring split squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, hip flexors, and obliques as secondary muscles.

What equipment do you need for the ring split squat?

The ring split squat uses suspension trainer.

Is the ring split squat good for beginners?

The ring split squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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