Ring Lunge (Rings split squat)

Muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis

Technique

1. Set up one ring close to the ground and place the top of one foot inside it.
2. Bend the front leg and let the back leg slide backward, until your back knee almost touches the ground.
3. Push yourself back to the starting position.

Form tips

1. Limit the bend in the back leg; the more straight it is, the more stretch you will get in your hip flexors.
2. Aim to get your hips as low as possible to increase the stretch.
3. The front foot should face forward and the front knee should travel forward, in line with the toes.

Similar Exercises

• Warrior 3
• Back scale
• Weighted deep lunge
• Assisted back scale
• Single-leg lunge

Equipment

• Rings