Dumbbell Ring Single-Leg Split-Squat
Master balance & strength! This challenging squat variation targets quads, glutes, & core. Elevate your leg day!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Set up a gymnastic ring or similar suspension device at about waist height.
2. Stand facing away from the ring and place the top of one foot into it, so that the foot is suspended behind you.
3. Hold a dumbbell in each hand with your arms fully extended along the sides of your body.
4. Stand on one leg with the knee slightly bent and make sure the front foot is far enough forward that you can go straight down into the squat without leaning forward excessively.
5. Inhale and lower your torso by bending your front knee until your thigh is parallel to the floor, keeping your back straight and core tight.
6. Pause briefly at the bottom and then exhale as you drive through your front heel to return to the starting position.
7. Complete the desired number of repetitions on one leg before switching to the other leg.
8. Repeat for sets.
Ensure to perform the exercise with proper form to prevent injury. Starting with a lighter weight may be advisable to master the movement before increasing the load.
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