Kettlebell Single Leg Split Squat With The Ring

Muscles worked

Setup

1. Adjust the suspension ring so the bottom hangs at mid-calf height.
2. Stand approximately two feet in front of the ring, facing away from the anchor point.
3. Place the top of your rear foot (laces down) into the ring and find your balance on the standing leg.
4. Hold a kettlebell in the goblet position at chest height, keeping your elbows tucked and core braced.

How to do it

1. Inhale and slowly lower your hips by bending the front knee, allowing the rear leg to drift back naturally with the ring's movement.
2. Descend until your front thigh is parallel to the floor, maintaining a slight forward lean in the torso to keep the weight centered over the front foot.
3. Exhale and drive through the mid-foot of the front leg to return to the starting position.
4. Perform the movement with a controlled 3-0-1-0 tempo, focusing on a slow 3-second descent.

Form checklist

• Keep the front knee aligned with the second toe; do not let it cave inward.
• Maintain a neutral spine and avoid excessive arching in the lower back.
• Ensure the rear leg remains passive; do not use it to 'push' yourself back up.
• Keep the kettlebell tight to your body to prevent it from pulling your center of gravity forward.

Pro tips

• Focus on 'tri-pod' foot pressure—big toe, pinky toe, and heel—on the front foot to maximize balance against the ring's instability.
• To emphasize the glutes, increase the forward torso lean slightly; to emphasize the quads, keep the torso more upright.
• Fix your gaze on a stationary point on the floor 5-10 feet in front of you to improve proprioception and balance.

Make it harder

• Place the front foot on a 2-4 inch platform or weight plate to create a deficit and increase the range of motion.
• Hold two kettlebells in a suitcase carry position (by your sides) to increase the total load and the demand on your grip and lateral stability.

Frequently asked

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

The kettlebell single leg split squat with the ring primarily targets the glutes, hamstrings, and quadriceps, and also works the adductors and hip flexors as secondary muscles.

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

The kettlebell single leg split squat with the ring uses kettlebell.

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

The kettlebell 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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