Ring Leg Curl
Strengthen your hamstrings with the Ring Leg Curl! A challenging bodyweight exercise using rings to elevate leg day.
The Ring Leg Curl is a compound exercise that mainly works the hamstrings, with help from the glutes & hips, calves / shins and core. You'll need: suspension trainer or gymnastic rings.
Required Equipment
Ring Leg Curl Muscles Worked
Primary
Hamstrings
Secondary
Glutes (gluteus maximus); Upper Calf (gastrocnemius); Abdominals (rectus abdominis)
Ring Leg Curl Variations and Alternatives
How to do the Ring Leg Curl
Set up the gymnastic rings or suspension trainer at a height that allows you to lie on the ground with your heels able to reach the straps when extended.
Lie flat on your back on the floor, directly under the rings.
Place your heels into the rings or handles of the suspension trainer, keeping your feet dorsiflexed (toes pulled towards your shins).
Position your arms flat on the floor beside you for stability.
Contract your core and glutes to lift your hips off the ground, creating a straight line from your shoulders to your heels.
While maintaining this position, perform the curl by pulling your heels towards your glutes and bending your knees. Keep lifting your hips throughout the exercise.
Curl until your knees are bent at approximately 90 degrees.
Slowly extend your legs back to the starting position without allowing your hips to drop to the floor.
Perform the desired number of repetitions, keeping the movement controlled, focusing on utilizing the hamstrings to curl the legs.
After completing a set, rest for the recommended interval before starting the next set. Adjust the difficulty by changing the height of the rings or suspension trainer or by increasing the number of repetitions and sets.
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Ring Leg Curl FAQs
What muscles does the Ring Leg Curl work?
The Ring Leg Curl mainly works the hamstrings, with help from the glutes & hips, calves / shins and core. The main muscles are the hamstrings.
What equipment do you need for the Ring Leg Curl?
Suspension trainer or gymnastic rings.
Is the Ring Leg Curl 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 Leg Curl go on?
It belongs on leg day in a push/pull/legs routine.
What are some Ring Leg Curl variations and alternatives?
Similar exercises include the Exercise Ball Leg Curl, Band Leg Curl, Alternating Ring Reverse Curl and Ring Arm Curl.
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