Step by step instructions, muscle activation and variants for the Kettlebell Single Leg Split Squat with Ring.
The kettlebell single leg split squat with ring is an advanced unilateral lower-body exercise where the rear foot is suspended in a gymnastic ring while holding kettlebells. The combination of a heavy implement and an unstable rear-foot surface maximises quad and glute recruitment while training balance and hip stability simultaneously.
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The Kettlebell Single Leg Split Squat with Ring 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.