Ring Single Leg Squat

An advanced single-leg squat variation performed with rings for added instability and core engagement. Requires significant strength and balance.

Instructions

1. Grip the rings firmly and jump or step into a single-leg squat position, with one leg extended in front of you for balance.
2. Lower your body by bending the knee of your support leg, descending into a deep squat while maintaining a vertical torso.
3. Keep the rings engaged and your core tight to prevent swinging or rotating.
4. Descend until your thigh is parallel to the ground or lower if flexibility allows.
5. Drive through your heel to extend the knee, returning to the starting position.
6. Maintain strict form without touching your extended leg to the ground.
7. Complete all reps on one leg before switching to the other side.

Tips

• Start with partial range of motion and progress gradually as strength improves.
• Use slight ring sway to assist initially, but progress to strict form.
• Keep your core engaged to prevent excessive torso lean.
• This exercise is extremely demanding—ensure adequate strength progression first.
• A forward foot position helps with balance and counterweight.