Ring Squat

A squat variation performed while holding onto rings for stability and upper body engagement. Useful as a progression before full bodyweight squats or pistol squat variations.

Instructions

1. Stand facing the rings with feet at shoulder width, gripping the rings at chest height with straight arms.
2. Begin your descent by breaking at the hips and knees simultaneously, maintaining an upright torso.
3. Lower your body until your thighs are parallel to the ground or below, keeping the rings engaged for stability.
4. Keep your chest up and weight distributed evenly across your feet.
5. Drive through your heels to extend your legs and return to the standing position.
6. Maintain tension in the rings throughout to prevent excessive forward lean.

Tips

• Adjust ring height based on your strength—lower rings require more support.
• Use the rings for stability rather than pulling yourself up excessively.
• Keep elbows relatively straight to engage the upper back.
• Progress to less ring assistance as lower body strength improves.
• Ensure your knees track over your toes throughout the movement.