Ring Leg Curl

1. Set up the gymnastic rings or suspension trainer at a height that allows you to lie on the ground with your heels able to reach the straps when extended.

2. Lie flat on your back on the floor, directly under the rings.

3. Place your heels into the rings or handles of the suspension trainer, keeping your feet dorsiflexed (toes pulled towards your shins).

4. Position your arms flat on the floor beside you for stability.

5. Contract your core and glutes to lift your hips off the ground, creating a straight line from your shoulders to your heels.

6. While maintaining this position, perform the curl by pulling your heels towards your glutes and bending your knees. Keep lifting your hips throughout the exercise.

7. Curl until your knees are bent at approximately 90 degrees.

8. Slowly extend your legs back to the starting position without allowing your hips to drop to the floor.

9. Perform the desired number of repetitions, keeping the movement controlled, focusing on utilizing the hamstrings to curl the legs.

10. After completing a set, rest for the recommended interval before starting the next set. Adjust the difficulty by changing the height of the rings or suspension trainer or by increasing the number of repetitions and sets.

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