Legs · TRX
Ring Side Squat
How to do the ring side squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- TRX
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Hold both TRX handles in front of you for balance with the strap taut. Step wide and shift your weight into one leg, sitting back into a squat on that side while the other leg stays straight, then drive back to center and switch.
- 1Glutes and quads of the bent leg loading as you sink down
- 2Inner thigh of the straight leg stretching
- 3Light support from the straps as you control the descent
Common mistakes
- Hauling yourself up by pulling hard on the handles
- Letting the bent knee cave inward
- Rounding your back as you sit into the squat
Muscles worked
The ring side squat mainly works the glutes, quads, and adductors, with the lower abs and hamstrings assisting.
- GlutesPrimary
- QuadsPrimary
- AdductorsPrimary
- Lower AbsSupport
- HamstringsSupport
- BicepsMinor
- ForearmsMinor
- LatsMinor
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- CalvesMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the ring side squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.