Legs · TRX
Ring Split Squat
How to do the ring split squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- TRX
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand facing away from the TRX anchor with one foot in both foot cradles behind you and the other planted in front. Lower into a split squat by bending the front knee until the thigh is near parallel, keeping your chest up, then drive through the front heel to stand. The suspended rear foot adds a balance challenge.
- 1Front-leg quad and glute driving you up
- 2A controlled stretch through the front thigh at the bottom
- 3Your core working to keep balance on the suspended foot
Common mistakes
- Letting the front knee cave inward
- Bouncing out of the bottom with momentum
- Leaning so far forward you lose a neutral spine
Muscles worked
The ring split squat mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the ring split 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 quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.