Band Single Leg Split Squat With The Ring

Muscles worked

Setup

1. Adjust the suspension ring to mid-calf height and stand facing away from the anchor point.
2. Place a resistance band under the mid-foot of your front leg and loop the other end over your shoulders (or hold it at chest height).
3. Place the top of your rear foot into the ring and find your balance on the standing leg.
4. Step forward with the front foot until you are in a wide split stance with the rear leg slightly extended.

How to do it

1. Inhale and lower your hips by bending the front knee, allowing the rear leg to move back naturally with the ring.
2. Descend until your front thigh is at least parallel to the floor, maintaining a slight forward torso lean to emphasize the glutes.
3. Exhale and drive through the mid-foot of the front leg to return to the starting position, resisting the band's tension.
4. Maintain a controlled 3-0-1-0 tempo: 3 seconds to lower, no pause at the bottom, and 1 second to drive up.

Form checklist

• Keep the front knee tracked over the middle of the foot, avoiding internal collapse.
• Maintain a neutral spine and braced core to prevent the lower back from arching.
• Keep your hips square to the front and level throughout the entire movement.
• Ensure the front heel stays firmly planted on the floor at all times.

Pro tips

• Focus on 'pushing the floor away' with your front foot to maximize glute and quad recruitment.
• Fix your gaze on a stationary point 5-10 feet in front of you to help stabilize your balance against the ring's movement.
• Keep the majority of your weight (about 80%) on the front leg; the rear leg in the ring is primarily for balance.

Make it harder

• Add a 2-second pause at the bottom of the movement to eliminate momentum and increase time under tension.
• Increase the band tension or hold a dumbbell in the hand opposite the working leg (contralateral load) to further challenge stability.

Frequently asked

What muscles does the band single leg split squat with the ring work?

The band single leg split squat with the ring primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the band single leg split squat with the ring?

The band single leg split squat with the ring uses resistance band.

Is the band single leg split squat with the ring good for beginners?

The band single leg split squat with the ring is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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