Ring Eccentric Leg Curl With Yoga Block And Towel

Muscles worked

Setup

1. Lie on your back with your heels hooked into the bottom of the rings, which should be set 2-4 inches off the ground.
2. Place a yoga block between your mid-thighs and squeeze it firmly to engage your adductors.
3. Place your arms flat on the floor by your sides for stability.
4. Drive through your heels to lift your hips into a bridge, creating a straight line from shoulders to knees.

How to do it

1. Inhale and slowly extend your legs forward, taking 3-5 seconds to reach full extension while keeping your hips as high as possible.
2. Maintain constant inward pressure on the yoga block throughout the entire lengthening phase.
3. Once legs are fully extended, exhale and gently lower your hips to the floor.
4. Pull your heels back to the starting position, reset the bridge, and repeat for the desired repetitions.

Form checklist

• Squeeze the yoga block constantly to keep adductors fired up.
• Avoid arching the lower back; keep your core braced and ribs tucked.
• Keep your toes pointed toward the ceiling to emphasize heel drive.
• Control the speed—the slower the extension, the more effective the eccentric load.

Pro tips

• Focus on the mind-muscle connection by imagining you are dragging your heels through wet concrete as you extend.
• Keep your glutes squeezed hard at the start of the rep to protect the lower back and stabilize the pelvis.

Make it harder

• Perform the concentric phase (the curl) while keeping the hips elevated instead of dropping them to the floor.
• Extend the eccentric phase to a full 8 seconds to maximize time under tension.

Frequently asked

What muscles does the ring eccentric leg curl with yoga block and towel work?

The ring eccentric leg curl with yoga block and towel primarily targets the adductors, glutes, and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the ring eccentric leg curl with yoga block and towel?

The ring eccentric leg curl with yoga block and towel requires no equipment — just your body weight.

Is the ring eccentric leg curl with yoga block and towel good for beginners?

The ring eccentric leg curl with yoga block and towel is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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