Ring Leg Curl

Description

How to Do Ring Leg Curl

1. 1
   Setup

   Adjust the rings so they are approximately knee height when you are lying on your back beneath them.

2. 2
   Setup

   Lie on your back directly under the rings, extending your legs and hooking your heels firmly into the rings.

3. 3

   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.

4. 4

   Initiate the movement by pulling your heels towards your glutes, flexing your knees and driving your hips higher, squeezing your hamstrings at the top.

5. 5

   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.