Ring Single-Leg Curl
Strengthen hamstrings & glutes! Tough single-leg variation. Requires stability & control. Level up your leg day.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Ring Single Leg Curl
Positioning:
1. Setup: Adjust the rings so they are about knee height. Make sure they are secure and can handle your weight.
2. Starting Position: Lie on your back on the floor beneath the rings. Place your heels inside the rings, keeping your legs extended and feet together. Your arms should be resting at your sides, palms facing down.
Movement:
1. Engage Core: Tighten your abdominal muscles to support your lower back.
2. Lift Hips: Press through your heels and lift your hips off the ground, creating a straight line from your shoulders to your knees. This is your starting position.
3. Bend Knee: Slowly bend one knee and pull the ring towards your glutes, keeping your opposite leg extended. Your foot should stay relaxed as you curl the ring.
4. Return to Start: Lower your foot back to the starting position while maintaining the lift in your hips. Ensure your core stays engaged throughout the movement.
5. Repeat: Perform the recommended number of repetitions on one leg, then switch and repeat on the other leg.
Tips:
- Start with a few repetitions and increase as you gain strength.
- Focus on controlled movements to maximize effectiveness and prevent injury.
- Keep your body aligned and avoid sagging in the hips.