Ring Hip Bridge
Strengthen your glutes and core! Ring Hip Bridge adds instability for a challenging twist on a classic exercise.
The Ring Hip Bridge is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and core. You'll need: gymnastic rings.
Required Equipment
Ring Hip Bridge Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Ring Hip Bridge Variations and Alternatives
How to do the Ring Hip Bridge
Hang the rings: Hang the rings a few inches off the ground, ensuring they are securely fastened and can support your weight.
Prepare your position: Lie on the ground on your back with your legs bent and feet placed inside the rings.
Stabilize: Place your arms flat on the ground beside you for stability.
Lift hips: Push through your heels, raising your hips off the ground by squeezing your glutes and driving your heels into the rings.
Achieve peak position: Raise your hips until your body forms a straight line from shoulders to knees, engaging your core to prevent your back from arching excessively.
Hold the position: Hold the bridge position briefly at the top for a count of one or two.
Control the descent: Lower your hips back to the ground in a controlled manner without fully relaxing your muscles.
Repeat: Repeat for the desired number of repetitions and sets.
Maintenance: Ensure to maintain control throughout the exercise and adjust the ring height if necessary to match your leg length and mobility.
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Ring Hip Bridge FAQs
What muscles does the Ring Hip Bridge work?
The Ring Hip Bridge mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Ring Hip Bridge?
Gymnastic rings.
Is the Ring Hip Bridge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Ring Hip Bridge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Ring Hip Bridge variations and alternatives?
Similar exercises include the Ring Eccentric Leg Curl with Yoga-Block & Towel, Ring Hanging Hip Leg Raise, Ring Hanging Straight-Leg Hip Raise and Ring Single-Leg Hip Lift Curl.
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