Ring Leg Curl with Yoga-Block & Towel
Strengthen hamstrings & glutes with this unique leg curl variation! Yoga block adds stability for a more effective workout.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
A towel (optional for grip)
1. Starting Position:
Lie flat on your back on a mat with your arms resting at your sides.
Place a yoga block between your feet for added stability. If you prefer, use a towel over the block for better grip.
Body Positioning:
Keep your legs extended and your feet hip-width apart.
Engage your core by tightening your abdominal muscles.
Your head and shoulders should remain relaxed on the mat.
Movement:
Bend your knees and pull your heels towards your glutes while keeping the yoga block squeezed between your feet.
Lift your hips off the mat slightly as you pull your legs in.
Make sure to drive your heels into the block as you pull your legs.
Hold and Return:
Hold the contraction for a moment, feeling the tension in your hamstrings and glutes.
Slowly extend your legs back to the starting position while keeping the block between your feet.
Avoid letting your hips drop too low during this phase; maintain a slight lift.
Repetitions:
Perform 10 to 15 repetitions, focusing on controlled movements throughout.
Cool Down:
After completing your sets, gently stretch your legs and lower back to help relax the muscles.
Tips:
Start slowly and focus on form to prevent injury.
If you feel any discomfort, adjust your position or reduce the range of motion.
As you become more comfortable with the movement, you can increase repetitions or add more resistance by placing weights on your hips.