Ring Single Leg Curl
Ring Single Leg Curl Exercise Description
The Ring Single Leg Curl is a bodyweight posterior-chain exercise performed with gymnastic rings set close to the floor. It emphasizes knee flexion while maintaining hip extension, placing primary demand on the hamstrings (biceps femoris, semitendinosus, semimembranosus). Keeping the hips lifted recruits the gluteus maximus for hip extension and the trunk musculature to stabilize the lumbopelvic region; the gastrocnemius assists with knee flexion. The single-leg setup increases the need for pelvic control and anti-rotation because the rings move freely, highlighting unilateral strength and coordination. Sound technique means a neutral spine, level pelvis, and controlled strap movement as the working knee flexes and extends through a comfortable range. Use this when you want a hamstring-dominant curl without external load and have a secure overhead anchor for rings.
- Muscle Groups: Hamstrings
- Target Muscles: Biceps Femoris - Long Head, Biceps Femoris - Short Head, Semimembranosus, Semitendinosus
- Assisting Muscles: Gastrocnemius - Lateral Head, Gastrocnemius - Medial Head
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Gluteus Medius, Internal Obliques, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- 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 Single Leg Curl Exercise
‘- Set rings low so your heel rests slightly off the floor when your leg is straight.
– Lie supine with arms at about 30–45° from your sides, palms down.
– Place one heel securely on/inside the ring(s); dorsiflex the ankle (toes pulled up).
– Extend the non-working leg in line with your torso.
– Brace the abdomen, keep ribs down, and maintain a neutral spine and neck.
– Depress the shoulders lightly into the floor for upper-body stability.
– Drive the working heel into the ring(s) and lift hips until your body forms a straight line from shoulders to the extended leg.
– Without letting hips drop or the pelvis rotate, flex the working knee to pull the heel toward the glutes.
– Pause briefly with hips level; keep the strap movement minimal.
– Extend the knee under control, returning to the start while maintaining hip height and a neutral spine.
– Lower the hips to the floor to reset if needed; switch legs after completing the movement on one side.
Ring Single Leg Curl Tips
‘- Set the rings low enough that your heel rests slightly off the floor when your working leg is straight.
– Lie supine with your arms about 30–45° from your sides, palms down, to create a stable base.
– Place your working heel securely on or inside the ring and keep the ankle dorsiflexed (toes pulled up).
– Keep the non-working leg extended in line with your torso throughout the movement.
– Brace your abdomen, keep the ribs down, and maintain a neutral spine and neck before you lift.
– Lightly depress your shoulders into the floor to help stabilize your upper body.
– Drive the working heel into the ring and lift your hips until your body forms a straight line from shoulders to the extended leg.
– As you curl, do not let the hips drop or the pelvis rotate while pulling the heel toward the glutes.
– Pause briefly with the hips level at the top and keep strap movement minimal.
– Extend the knee back under control, maintaining hip height and a neutral spine, and lower the hips to the floor to reset if needed.
Ring Single Leg Curl Beginner Introduction
The Ring Single Leg Curl uses only bodyweight and low rings to challenge the back side of the legs. Lying on the floor with one heel in the ring and the other leg stretched out, the body lifts into a long line while the working leg bends and straightens. This movement pattern centers on the hamstrings as the main drivers, with strong assistance from the glutes and calves. The torso and lower back contribute by holding the hips raised and steady.
Because only one leg supports the movement and the rings can sway, the exercise highlights balance, pelvic control, and resistance to twisting through the hips and core. Quality repetitions feature a natural spinal curve, hips that stay level, and ring straps that glide smoothly rather than swing wildly. The Ring Single Leg Curl suits training sessions that call for a curling motion for the back of the thighs without added weights, as long as a solid overhead attachment for the rings is available.