Ring Leg Curl
Description
The ring leg curl places both feet in gymnastic ring straps, bridges up, and curls the rings toward your glutes — like a stability ball leg curl but with the extreme instability of rings. It builds hamstring strength with significant stabilizer demand.
Muscle Group
Equipment Required
Ring Leg Curl Instructions
- Set gymnastic rings at about mid-shin height. Lie on your back. Place both heels in the ring straps.
- Bridge your hips up. Body straight from heels to shoulders.
- Curl both heels toward your glutes by bending your knees.
- Squeeze your hamstrings at the fully curled position.
- Slowly extend back out.
- Maintain the bridge throughout.
- The ring instability makes this much harder than ball curls.
- Aim for 8 to 12 reps.
Ring Leg Curl Form & Visual
Ring Leg Curl Benefits
- Extreme instability from rings builds stabilizer strength
- Builds hamstrings with bodyweight
- Harder than stability ball leg curls
- Develops hamstring and core simultaneously
- Advanced bodyweight hamstring exercise
- Builds functional hamstring strength
Ring Leg Curl Muscles Worked
- Hamstrings (heavy)
- Gluteus maximus (bridge hold)
- Core (heavy stabilizer)
- Calves
Ring Leg Curl Variations & Alternatives
- Exercise Ball Leg Curl
- Nordic Hamstring Curl
- Suspended Reverse Crunch
- Single-Leg Ring Curl
- Slider Hamstring Curl
