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Also known as: Rings split squat.

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Technique

  1. Set up one ring close to the ground and place the top of one foot inside it.
  2. Bend the front leg and let the back leg slide backward, until your back knee almost touches the ground.
  3. 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.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps

Secondary

  • Hip adductors
  • Pelvis
  • Legs
Flexibility

Primary

  • Pelvis
  • Quadriceps

Secondary

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

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Equipment

Rings
Rings

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Appears in

Flexibility
Joint movements
Kneeextension
Hipextension
trains stretches

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Regressions

e11r

Assisted ring lunge

Novice
e0ft

Warrior 3

Novice
e148

Weighted deep lunge

Novice
e0er

Back scale

Novice
e0y5

Assisted back scale

Beginner
e133

Weighted bulgarian split squat

Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.