Ring Straight Hip Leg Curl

Muscles worked

Setup

1. Adjust the rings so the bottom of the handles or foot cradles are at mid-calf height.
2. Lie on your back and place your heels firmly into the rings, extending your legs fully.
3. Place your arms flat on the floor by your sides for stability.
4. Drive your heels down to lift your hips off the floor until your body forms a straight line from shoulders to ankles.

How to do it

1. Exhale as you pull your heels toward your glutes, keeping your hips high and maintaining a straight line from knees to shoulders.
2. Squeeze your hamstrings and glutes hard at the top of the movement for one second.
3. Inhale as you slowly extend your legs back to the starting position using a controlled 3-second tempo.
4. Keep your hips elevated throughout the entire set; do not let them touch the floor between reps.

Form checklist

• Keep your hips fully extended; do not let them sag toward the floor as you curl.
• Flex your toes toward your shins (dorsiflexion) to maximize hamstring recruitment.
• Maintain a neutral spine by bracing your core to prevent lower back arching.
• Ensure the rings stay parallel and do not swing outward during the movement.

Pro tips

• Imagine driving your heels 'down and in' to the rings to create maximum tension in the hamstrings.
• Focus on the mind-muscle connection by visualizing your hamstrings shortening as you pull and lengthening as you extend.

Make it harder

• Perform the exercise unilaterally by using only one leg while keeping the other leg extended in the air.
• Raise your arms toward the ceiling to remove the floor support, significantly increasing the core stability requirement.

Frequently asked

What muscles does the ring straight hip leg curl work?

The ring straight hip leg curl primarily targets the glutes and hamstrings, and also works the obliques as secondary muscles.

What equipment do you need for the ring straight hip leg curl?

The ring straight hip leg curl uses suspension trainer.

Is the ring straight hip leg curl good for beginners?

The ring straight hip 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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