Ring Single-Leg Curl
Strengthen hamstrings & glutes! Tough single-leg variation. Requires stability & control. Level up your leg day.
The Ring Single-Leg Curl mainly works the hamstrings and glutes & hips, with help from the core. You'll need: gymnastic rings.
Required Equipment
Ring Single-Leg Curl Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Ring Single-Leg Curl Variations and Alternatives
How to do the Ring Single-Leg Curl
Ring Single Leg Curl
Positioning:
Setup: Adjust the rings so they are about knee height. Make sure they are secure and can handle your weight.
Starting Position: Lie on your back on the floor beneath the rings. Place your heels inside the rings, keeping your legs extended and feet together. Your arms should be resting at your sides, palms facing down.
Movement:
Engage Core: Tighten your abdominal muscles to support your lower back.
Lift Hips: Press through your heels and lift your hips off the ground, creating a straight line from your shoulders to your knees. This is your starting position.
Bend Knee: Slowly bend one knee and pull the ring towards your glutes, keeping your opposite leg extended. Your foot should stay relaxed as you curl the ring.
Return to Start: Lower your foot back to the starting position while maintaining the lift in your hips. Ensure your core stays engaged throughout the movement.
Repeat: Perform the recommended number of repetitions on one leg, then switch and repeat on the other leg.
Tips:
Start with a few repetitions and increase as you gain strength.
Focus on controlled movements to maximize effectiveness and prevent injury.
Keep your body aligned and avoid sagging in the hips.
Ring Single-Leg Curl FAQs
What muscles does the Ring Single-Leg Curl work?
The Ring Single-Leg Curl mainly works the hamstrings and glutes & hips, with help from the core. The main muscles are the hamstrings and gluteus maximus.
What equipment do you need for the Ring Single-Leg Curl?
Gymnastic rings.
What workout day should the Ring Single-Leg Curl go on?
It belongs on leg day in a push/pull/legs routine.
What are some Ring Single-Leg Curl variations and alternatives?
Similar exercises include the Resistance-Band Lying Single-Leg Curl, Alternating Ring Reverse Curl, Ring Eccentric Leg Curl with Yoga-Block & Towel and Ring Towel Single-Leg Eccentric Curl.
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