Ring Leg Curl

Master the challenging Ring Leg Curl to sculpt strong hamstrings and glutes. This advanced bodyweight exercise builds posterior chain strength and

AdvancedThighs Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Ring Leg Curl

Isolation

Nordic Hamstring Curl

Thighs · Body weight

Advanced

Isolation

Bodyweight Lying Legs Curl

Thighs · Body weight

Intermediate

Isolation

Band standing leg curl

Thighs · Band

Intermediate

Isolation

Standing Single Leg Curl

Thighs · Hamstrings · Body weight

Intermediate

Description

A strength training exercise targeting the hamstrings and glutes. The user curls their legs towards their glutes while hanging from gymnastic rings.

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How to do Ring Leg Curl

01
Setup
Adjust the rings so they are approximately knee height when you are lying on your back beneath them.
02
Setup
Lie on your back directly under the rings, extending your legs and hooking your heels firmly into the rings.
03
Brace your core, press your lower back into the floor, and lift your hips slightly off the ground to establish a straight line from knees to shoulders.
04
Initiate the movement by pulling your heels towards your glutes, flexing your knees and driving your hips higher, squeezing your hamstrings at the top.
05
Slowly extend your legs back to the starting position with control, maintaining tension in your hamstrings and keeping your hips elevated throughout the movement.

Tips

Actively squeeze your hamstrings throughout the curling motion, focusing on the muscle contraction rather than just pulling with your feet.
Keep your hips lifted high throughout the entire range of motion to maximize engagement of both your glutes and hamstrings.
Control the eccentric phase by slowly resisting the extension of your legs on the way down; this builds strength and prevents reliance on momentum.
To increase difficulty, lower the rings closer to the floor; for an easier variation, raise them slightly to reduce the leverage.

Common mistakes

Avoid letting your hips sag towards the floor during the exercise; instead, maintain a strong hip bridge throughout the entire movement by actively engaging your glutes.
Do not jerk or swing your legs to complete the curl; instead, perform the movement with slow, controlled muscle contraction to isolate the hamstrings effectively.
Ensure you fully extend your legs at the bottom of each repetition to achieve a complete stretch and full range of motion in the hamstrings.

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Questions

Is Ring Leg Curl good for beginners?

Ring Leg Curl is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Ring Leg Curl?

You need Body weight to perform Ring Leg Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Ring Leg Curl?

Actively squeeze your hamstrings throughout the curling motion, focusing on the muscle contraction rather than just pulling with your feet. Keep your hips lifted high throughout the entire range of motion to maximize engagement of both your glutes and hamstrings. Control the eccentric phase by slowly resisting the extension of your legs on the way down; this builds strength and prevents reliance on momentum. To increase difficulty, lower the rings closer to the floor; for an easier variation, raise them slightly to reduce the leverage.

What are common mistakes when doing Ring Leg Curl?

Avoid letting your hips sag towards the floor during the exercise; instead, maintain a strong hip bridge throughout the entire movement by actively engaging your glutes. Do not jerk or swing your legs to complete the curl; instead, perform the movement with slow, controlled muscle contraction to isolate the hamstrings effectively. Ensure you fully extend your legs at the bottom of each repetition to achieve a complete stretch and full range of motion in the hamstrings.