Exercise guide
Ring Leg Curl
- Intermediate
- Isolation
- Rep-based
- Hips
- Lower legs
The Ring Leg Curl is a potent posterior chain isolation exercise that builds hamstring strength and knee stability by combining knee flexion with isometric hip extension. It is particularly effective because the instability of the rings forces the hamstrings and glutes to work harder to maintain alignment.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the rings so the bottom of the straps are approximately mid-calf height.
- Lie on your back and place your heels securely in the center of the rings.
- Extend your legs fully and place your arms flat on the floor by your sides for stability.
- Lift your hips off the floor until your body forms a straight line from your shoulders to your heels.
How to do it
- Exhale as you pull your heels toward your glutes by bending your knees, keeping your hips high throughout the movement.
- Pause for a second at the peak of the contraction, squeezing your hamstrings and glutes.
- Inhale as you slowly extend your legs back to the starting position using a controlled 3-second eccentric tempo.
- Maintain hip elevation throughout the entire set; do not let your butt touch the ground between reps.
Form checklist
- Keep your hips fully extended; do not let them sag as you curl your legs.
- Maintain a neutral spine and avoid excessive arching in the lower back.
- Ensure the rings stay parallel and do not drift outward during the movement.
- Keep your toes pointed toward the ceiling to emphasize the hamstrings.
Pro tips
- Drive your heels down into the rings as you pull to maximize muscle fiber recruitment.
- Focus on the mind-muscle connection by imagining you are trying to scrape your heels against the floor as you curl.
Make it harder
- Perform the exercise unilaterally (single-leg) to double the load and increase stability demands.
- Cross your arms over your chest to remove the stability provided by your hands on the floor.
Frequently asked
- What muscles does the ring leg curl work?
- The ring leg curl primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the ring leg curl?
- The ring leg curl uses suspension trainer.
- Is the ring leg curl good for beginners?
- The ring leg curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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- Back Shuffle Side KickoutIntermediate · calves, glutes, hamstrings, and quadriceps