Ring Hip Lift Single Leg Curl

Muscles worked

Setup

1. Lower the rings so the bottom of the straps are at mid-calf height.
2. Lie on your back and place one heel firmly into the center of a ring strap.
3. Extend the non-working leg straight up toward the ceiling or tuck the knee toward your chest.
4. Place your arms flat on the floor by your sides for initial stability.

How to do it

1. Exhale and drive your heel into the ring to lift your hips off the floor until your body forms a straight line from shoulders to working knee.
2. While keeping your hips elevated, pull your heel toward your glutes by bending your knee in a controlled motion.
3. Inhale and slowly extend your leg back to the starting position, maintaining a 3-second eccentric (lowering) phase.
4. Keep the hips high throughout the entire set; do not let them touch the floor between repetitions.

Form checklist

• Keep your hips level and square; do not let the pelvis tilt toward the floor.
• Flex your foot (toes toward shin) to keep the heel locked into the ring.
• Maintain a neutral spine by keeping your ribs tucked and core braced.
• Ensure the movement comes from the knee joint, not by swinging the hips.

Pro tips

• Focus on 'digging' your heel down into the strap throughout the curl to maximize hamstring fiber recruitment.
• Squeeze the glute of the working leg at the peak of the contraction to prevent the hips from sagging as the knee bends.

Make it harder

• Cross your arms over your chest to remove the floor support, forcing the core to stabilize the entire body.
• Add a 2-second isometric hold at the peak of the curl when the heel is closest to the glute.

Frequently asked

What muscles does the ring hip lift single leg curl work?

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

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

The ring hip lift single leg curl uses suspension trainer.

Is the ring hip lift single leg curl good for beginners?

The ring hip lift single leg curl is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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