Exercise guide
Dumbbell Single Leg Split Squat With The Ring
- Advanced
- Compound
- Rep-based
- Lower legs
- Upper legs
This advanced unilateral squat variation uses a suspension ring to create an unstable rear-foot anchor, significantly increasing the demand on the core and stabilizing muscles of the front leg. It is highly effective for developing glute and quadriceps strength while improving balance and hip mobility.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the suspension ring so the bottom of the loop is approximately mid-shin height.
- Stand about two feet in front of the ring, facing away, holding a dumbbell in each hand at your sides.
- Carefully place the top of your rear foot (laces down) into the ring, ensuring your front foot is positioned far enough forward to allow a deep range of motion.
- Establish a stable tripod base with your front foot, distributing weight evenly between the heel, big toe, and pinky toe.
How to do it
- Inhale and slowly lower your hips by bending the front knee, allowing the rear leg to move naturally with the ring as you descend.
- Continue the descent until your front thigh is at least parallel to the floor, keeping a slight forward lean in your torso to protect the lower back.
- Exhale and drive through the mid-foot of the front leg to return to the starting position, maintaining tension in the glutes.
- Perform the movement with a controlled tempo, typically 3 seconds on the way down and 1 second on the way up.
Form checklist
- Keep the front knee tracked directly over the second toe to prevent inward collapse.
- Maintain a neutral spine and tight core to manage the instability of the suspended rear foot.
- Ensure the front heel remains glued to the floor throughout the entire repetition.
- Keep your hips square to the front; do not let the rear hip rotate outward.
Pro tips
- To shift focus to the glutes, lean your torso slightly more forward; to focus on the quads, maintain a more upright posture.
- Fix your gaze on a stationary point on the floor 5-10 feet in front of you to significantly improve your balance.
- Think about 'pulling' yourself down into the bottom position using your hip flexors to maintain better control against the ring's swing.
Make it harder
- Add a 2-second pause at the bottom of each rep to eliminate momentum and increase time under tension.
- Hold a single dumbbell in the 'goblet' position at chest height to increase the demand on your anterior core and upper back.
Frequently asked
- What muscles does the dumbbell single leg split squat with the ring work?
- The dumbbell single leg split squat with the ring primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the adductors and hip flexors as secondary muscles.
- What equipment do you need for the dumbbell single leg split squat with the ring?
- The dumbbell single leg split squat with the ring uses dumbbell.
- Is the dumbbell single leg split squat with the ring good for beginners?
- The dumbbell single leg split squat with the ring is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.
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