Alternating Ring Reverse Curl
Strengthen your core and challenge your balance with the alternating ring reverse curl. A unique exercise for all fitness levels.
The Alternating Ring Reverse Curl mainly works the core, with help from the glutes & hips and hamstrings. You'll need: gymnastic rings.
Required Equipment
Alternating Ring Reverse Curl Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Glutes (gluteus maximus); Hamstrings
Alternating Ring Reverse Curl Variations and Alternatives
How to do the Alternating Ring Reverse Curl
Ring Alternate Reverse Curl (Hips)
Starting Position:
Adjust the rings to a level where they hang above the floor.
Lie down on your back on the floor beneath the rings.
Place your feet in the rings, securing them by bending your knees slightly.
Your arms should be extended out to the sides or straight along your body, palms facing down.
Movement Instructions:
Engage your core muscles to stabilize your body.
Begin by lifting your hips off the ground, creating a straight line from your shoulders to your knees.
While holding this position, slowly straighten one leg out, lowering it towards the floor while keeping the other leg bent in the rings.
Hold for a moment when your leg is extended, then return to the starting position by bending the extended leg back into the ring.
Repeat the movement with the opposite leg.
Continue alternating legs for the desired number of repetitions.
Tips:
Keep your back straight and avoid arching or sagging your hips during the movement.
Focus on controlled movements rather than speed to engage your core effectively.
If you're a beginner, start with fewer repetitions and gradually increase as you gain strength.
Alternating Ring Reverse Curl FAQs
What muscles does the Alternating Ring Reverse Curl work?
The Alternating Ring Reverse Curl mainly works the core, with help from the glutes & hips and hamstrings. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Alternating Ring Reverse Curl?
Gymnastic rings.
What are some Alternating Ring Reverse Curl variations and alternatives?
Similar exercises include the Ring Arm Curl, Ring Eccentric Leg Curl with Yoga-Block & Towel, Ring Hanging Hip Leg Raise and Ring Hanging Straight-Leg Hip Raise.
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