1. Set up the gymnastic rings or suspension trainer to hang just above waist height.
2. Stand to the side of the ring/trainer, feet shoulder-width apart, with one hand grasping the ring/trainer. This arm will stay straight throughout the exercise.
3. Shift your weight to the leg closest to the ring/trainer, keeping the other leg straight and toes pointing forward.
4. Bend your knee and push your hips back as if performing a single-leg squat, lowering yourself down and leaning away from the ring/trainer. The straight leg should slide out to the side, with the foot staying in contact with the floor.
5. Lower down until your thigh is parallel to the floor or as low as your flexibility allows without compromising form.
6. Drive through the heel of the squatting leg to extend your hip and knee to return to the starting position.
7. Complete the desired number of reps on one side before switching to the other side.
Make sure to keep your chest up and maintain a rigid core throughout the exercise. Adjust the difficulty by changing the ring's height or stepping closer or further away from the anchor point.
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