> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Ring Lunge
> Intermediate · Dynamic · Unilateral. Strength, flexibility, balance
Also known as: Rings split squat.
| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Louis |
| **Video length** | 23 s |
## 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.
## 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.
## Muscles
Strength
- Glutes
- Hamstrings
- Quadriceps
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
* Rectus femoris
* Vastus medialis
* Vastus intermedius
* Vastus lateralis
## Equipment
## Appears in
## Regressions
Novice
Novice
Novice
Novice
Beginner
Intermediate
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/ring-lunge-e11q). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
