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Hamstrings · Intermediate

Ring Leg Curl

Accessory drill that develops controlled strength in the target muscles using gymnastic rings, with emphasis on the hamstrings.

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Exercise overview

Training details

HamstringsGlutesCore

Equipment

Gymnastic Rings

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with one heel in each low ring, knees nearly straight, and arms on the floor.
  2. 02Brace and lift the hips into a bridge.
  3. 03Curl both heels toward the glutes while keeping the hips elevated and rings level.
  4. 04Pause without arching the lower back or letting the knees separate.
  5. 05Extend the legs slowly, then lower the hips only after the set.

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