Step by step instructions, muscle activation and variants for the Ring Split Squat.
The Ring Split Squat is a unilateral lower-body exercise performed with gymnastic rings for hand support. Holding the rings provides stability assistance while you lower into a split squat stance, placing greater emphasis on the front leg's quadriceps and glutes.
The Ring Split Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
