Ring Single-Leg Hip Lift Curl
Challenge your core & hamstrings! Single-leg hip lift with a ring curl adds instability for extra gains.
The Ring Single-Leg Hip Lift Curl mainly works the hamstrings and glutes & hips, with help from the core and lower back. You'll need: gymnastic rings.
Required Equipment
Ring Single-Leg Hip Lift Curl Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Ring Single-Leg Hip Lift Curl Variations and Alternatives
How to do the Ring Single-Leg Hip Lift Curl
Set up a pair of gymnastic rings or a similar suspension trainer at a height that allows your feet to be elevated off the ground when lying on your back.
Lie on your back, facing upwards, with your arms at your sides and palms facing down for stability.
Place one heel securely into the ring while keeping the other leg straight and resting on the ground to start.
Engage your core and lift your hips off the ground by pressing down through the heel that's in the ring, reaching full hip extension.
While keeping your hips lifted, bend your knee and pull the suspended leg towards you, performing a leg curl motion.
Once you have curled your leg as far as you can, slowly straighten your leg back out.
Lower your hips back down to the ground to finish one repetition.
Perform the desired number of reps for one leg before switching and repeating the exercise with the other leg.
Ensure that you maintain a straight line from your shoulder to the knee of your working leg during the hip lift. Avoid overarching your lower back by keeping your abdominals tight throughout the exercise.
Focus on controlled movements and keeping the tension on the hamstring and glutes of the working leg.
Rest appropriately between sets according to your fitness level or workout plan.
Always ensure safety measures are in place when using equipment like rings to prevent injury, especially if this is a new exercise for you. If needed, consult a fitness professional before performing this movement to ensure proper technique.
Ring Single-Leg Hip Lift Curl FAQs
What muscles does the Ring Single-Leg Hip Lift Curl work?
The Ring Single-Leg Hip Lift Curl mainly works the hamstrings and glutes & hips, with help from the core and lower back. The main muscles are the hamstrings and gluteus maximus.
What equipment do you need for the Ring Single-Leg Hip Lift Curl?
Gymnastic rings.
What workout day should the Ring Single-Leg Hip Lift Curl go on?
It belongs on leg day in a push/pull/legs routine.
What are some Ring Single-Leg Hip Lift Curl variations and alternatives?
Similar exercises include the Dumbbell Ring Single-Leg Split-Squat, Ring Kettlebell Single-Leg Split-Squat, Alternating Ring Reverse Curl and Ring Eccentric Leg Curl with Yoga-Block & Towel.
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