Ring Eccentric Single Leg Curl With Towel

Muscles worked

Setup

1. Lie flat on your back on a smooth floor with one heel centered on a folded towel and the other knee tucked toward your chest.
2. Place your arms flat on the floor by your sides with palms down to provide a stable base.
3. Bridge your hips up by squeezing your glutes until your body forms a straight line from your shoulder to your working knee.

How to do it

1. Slowly extend your working leg by sliding the towel away from your glutes, taking a full 3-5 seconds to reach full extension.
2. Keep your hips elevated and glutes engaged throughout the entire sliding motion; do not let your hips drop until the leg is straight.
3. Once the leg is fully extended, gently lower your hips to the floor and pull the towel back to the start position.
4. Exhale slowly during the eccentric sliding phase and inhale as you reset your hips for the next repetition.

Form checklist

• Keep the hips high and level; avoid letting the pelvis tilt or sag toward the floor.
• Maintain a slow, consistent tempo—do not let the leg 'snap' out at the end of the range.
• Keep the core braced and ribs tucked to prevent excessive arching of the lower back.
• Ensure the non-working leg remains tucked or still to prevent it from assisting the movement.

Pro tips

• Imagine you are trying to 'dig' your heel into the floor as you slide out to maximize hamstring recruitment.
• Pause for a split second at the point of maximum extension just before your hips touch the ground to emphasize the peak eccentric load.

Make it harder

• Perform a full 'concentric' curl by pulling the towel back toward your glutes while keeping the hips elevated.
• Cross your arms over your chest to remove the stability provided by your hands, forcing the core and glutes to work harder.

Frequently asked

What muscles does the ring eccentric single leg curl with towel work?

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

What equipment do you need for the ring eccentric single leg curl with towel?

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

Is the ring eccentric single leg curl with towel good for beginners?

The ring eccentric single leg curl with 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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