Step by step instructions, muscle activation and variants for the Ring Side Squat.
A unilateral squat variation performed while holding gymnastic rings for balance support, where you step one foot out to the side and lower into a lateral squat. The rings allow you to maintain an upright torso and controlled depth while the movement targets the quads, glutes, and inner thighs.
Common mistakes content is coming soon.
The Ring Side 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.