Ring Leg Curl

Ring Leg Curl


This exercise involves lying face down on a leg curl machine and curling your legs up towards your buttocks using a ring attachment around your ankles. It primarily targets the hamstrings and glutes.

Muscle Group

Equipment Required

Ring Leg Curl Instructions

  1. Start by lying face down on a leg curl machine with your ankles secured under the padded bar.
  2. Place your hands on the handles and lift your hips off the bench so that your body is in a straight line.
  3. Slowly curl your legs towards your buttocks, keeping your knees together and your feet pointed.
  4. Pause at the top of the movement and squeeze your hamstrings.
  5. Lower your legs back down to the starting position in a controlled manner.
  6. Repeat for the desired number of repetitions.

Ring Leg Curl Form & Visual

Ring Leg Curl

Ring Leg Curl Benefits

  • Strengthens the hamstrings
  • Improves balance and stability
  • Targets the glutes and calves as secondary muscles
  • Can be done with minimal equipment
  • Allows for a greater range of motion compared to traditional leg curls

Ring Leg Curl Muscles Worked

  • Hamstrings
  • Glutes
  • Core (stabilizing muscles)

Ring Leg Curl Variations & Alternatives

  • Single Leg Ring Curl
  • Weighted Ring Leg Curl
  • Ring Leg Curl with Resistance Band
  • Ring Leg Curl with Stability Ball
  • Ring Leg Curl with Dumbbells