Ring Side Squat
Expert Advice
Keep your core engaged throughout the movement to maintain balance and stability.
How-to-do Steps
- Stand with your feet shoulder-width apart, facing the suspension trainer.
- Hold the rings at chest height with your elbows bent.
- Shift your weight to one leg and squat down, keeping the other leg straight to the side.
- Push through the heel of your squatting leg to return to the starting position.
- Repeat on the other side for the desired number of repetitions.
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Muscles Worked
Ring Side Squat primarily targets the Glutes, with Strength mechanics using Suspension. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Suspension
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Ring Side Squat work?
Ring Side Squat primarily targets the Glutes. It is classified as a Strength exercise performed with Suspension.
How many sets and reps should I do for Ring Side Squat?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Ring Side Squat suitable for beginners?
Ring Side Squat is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
