Assisted ring lunge

Also known as: Rings-assisted lunge, Assisted rings split squat.

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Technique

1. Set up one ring close to the ground and the other ring somewhere around shoulder height.
2. Place the top of one foot into the lower ring and grab the upper ring with the opposite hand.
3. Bend the front leg and let the back leg slide backward, while using the upper ring for balance as you go down.
4. Push yourself back to the starting position.

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Form tips

• Limit the bend in the back leg; the more straight it is, the more stretch you will get in your hip flexors.
• Aim to get your hips as low as possible to increase the stretch.
• The front foot should face forward and the front knee should travel forward, in line with the toes.

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Muscles

Individual muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis

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Equipment

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Appears in

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Progressions

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Regressions

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