Ring Side Squat

Adductors GlutesQuadsHamstrings Compound Gymnastic rings

How to do it

Starting position

Lower the ring to about ankle height.
Place the top of one foot in the ring and extend it to the side.
Put your weight on your standing leg and keep your chest up.

Movement

Hinge back at the hip of your standing leg and squat down.
Keep the leg hooked in the ring straight and let it follow out to the side.
Push through your standing leg to stand up.
Complete the target reps and switch legs.

Breathing

Inhale as you squat down, exhale as you stand up.

Cautions

The rings sway, so start with a shallow depth.
Keep your standing leg's knee aligned with your toes so it does not cave inward.

Exercise info

Primary muscles	Adductors
Secondary muscles	Glutes · Quads · Hamstrings
Equipment	Gymnastic rings
Movement pattern	Squat
Rep range	12–20 reps (one side at a time)

2 similar exercises

Representative exercise: Ring Side Squat

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.