Ring Split Squat
Expert Advice
Keep your torso upright and your front knee in line with your ankle to ensure proper form and reduce the risk of injury.
How-to-do Steps
- Stand with one foot placed in the ring behind you.
- Lower your hips to drop your back knee towards the ground in a lunge position.
- Your front thigh should be parallel to the ground at the bottom of the movement.
- Push through your front heel to rise back up to the starting position.
- Repeat for the desired number of repetitions before switching legs.
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Muscles Worked
Ring Split Squat primarily targets the Quads, Hamstrings, with Strength mechanics using Suspension. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
Hamstrings50%
Equipment
Suspension
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Ring Split Squat work?
Ring Split Squat primarily targets the Quads, Hamstrings. It is classified as a Strength exercise performed with Suspension.
How many sets and reps should I do for Ring Split Squat?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Ring Split Squat suitable for beginners?
Ring Split Squat is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
