Ring Leg Curl
Ring Leg Curl Exercise Description
The Ring Leg Curl is a bodyweight hamstring curl performed supine with your heels placed in suspension rings. It primarily targets the hamstrings (biceps femoris, semitendinosus, semimembranosus) through knee flexion while the gluteus maximus maintains hip extension in a bridged position. The gastrocnemius assists with knee flexion, and the abdominals, obliques, and spinal erectors stabilize a neutral lumbopelvic position. Because the rings move, the exercise also demands steady hip and trunk control to keep the body aligned. Use it to build posterior-chain strength and coordination when equipment is limited. Set ring height to allow full knee extension without the heels touching the floor, and focus on smooth, controlled motion throughout.
- Muscle Groups: Hamstrings
- Target Muscles: Biceps Femoris - Short Head, Semimembranosus, Semitendinosus
- Assisting Muscles: Gastrocnemius - Medial Head
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Internal Obliques, Longissimus, Rectus Abdominis
- Body Area: Lower Body
- Body Parts: Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Knee Flexors
- Joint Involvement: Single-joint
- Muscle Location: Inner Hamstring, Outer Hamstring
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Ring Leg Curl Exercise
‘- Adjust rings so the straps hang vertical; lie supine and place your heels in the rings at mid-foot, feet hip-width.
– Extend your legs, press arms into the floor, brace the abdomen, and keep the ribcage down with a neutral neck.
– Lift hips into a straight line from shoulders to ankles, maintaining neutral spine and level pelvis.
– Dorsiflex the ankles (toes toward shins); keep knees tracking over hips and not collapsing inward.
– Pull your heels toward the glutes by flexing the knees, keeping hips lifted and pelvis steady.
– Pause briefly with hips extended; avoid arching the low back or letting the hips drop.
– Extend the knees under control to return to the start while maintaining hip extension.
– Lower hips to the floor to reset if alignment is lost; then re-establish the bridge before the next repetition.
– Carefully lower hips, remove heels from rings, and stand up to exit.
Ring Leg Curl Tips
‘- Set ring height so you can fully extend your knees without your heels touching the floor.
– Position the straps vertical and your heels in the rings at mid-foot with feet hip-width apart.
– Press your arms into the floor, brace your abdomen, and keep your ribcage down with a neutral neck before lifting.
– Lift your hips into a straight line from shoulders to ankles, keeping a neutral spine and level pelvis.
– Dorsiflex your ankles (toes toward shins) and keep your knees tracking over your hips without collapsing inward.
– Pull your heels toward your glutes by flexing the knees while keeping hips lifted and pelvis steady.
– Briefly pause with hips fully extended, avoiding arching the low back or letting the hips drop.
– Extend your knees under control to return to the start, maintaining hip extension and smooth, controlled motion.
– If you lose alignment, lower your hips to the floor, reset your position, and re-establish the bridge before the next rep.
– At the end, carefully lower your hips, remove your heels from the rings, and stand up to exit the exercise.
Ring Leg Curl Beginner Introduction
The Ring Leg Curl is a bodyweight exercise done on your back using suspension rings under the heels. The legs bend and straighten against your own body weight while the hips stay lifted in a bridge, so the hamstrings work hard along with the glutes. The calves join in as the knees bend, and the abs, side abs, and lower back contribute to holding the middle of the body steady.
Because the rings can swing, the movement also challenges balance and control through the hips and trunk. The aim is a smooth, deliberate curl and extension of the legs while the body forms a strong, stable line. Ring height is typically set so the legs can fully straighten without the heels resting on the ground, which keeps tension on the back of the legs throughout the motion. This makes the exercise a practical option for building strength and coordination along the entire backside when access to machines or heavy weights is limited.