Ring Leg Curl With Yoga Block

Muscles worked

Setup

1. Adjust the rings so the bottom of the straps are at mid-calf height.
2. Lie on your back and place your heels firmly into the rings.
3. Place a yoga block between your inner thighs, just above the knees, and squeeze it firmly.
4. Extend your arms by your sides for stability and lift your hips off the floor into a bridge position.

How to do it

1. Exhale as you pull your heels toward your glutes, keeping your hips elevated and the yoga block squeezed tight.
2. Maintain a straight line from your shoulders to your knees throughout the entire range of motion.
3. Inhale and slowly extend your legs back to the starting position using a controlled 3-second tempo.
4. Keep your core braced and prevent your lower back from arching as you return to the start.

Form checklist

• Keep the yoga block squeezed throughout to engage the adductors and stabilize the pelvis.
• Maintain high hips; do not let them sag toward the floor during the curl.
• Keep your toes pointed toward the ceiling (dorsiflexion) to maximize hamstring tension.
• Ensure the movement is slow and controlled, especially during the extension phase.
• Keep your ribs tucked and core tight to avoid overextending the lumbar spine.

Pro tips

• Drive your heels down into the rings as you pull to increase the intensity of the hamstring contraction.
• Focus on the mind-muscle connection by imagining you are trying to crush the yoga block with your thighs.

Make it harder

• Raise your arms off the floor or cross them over your chest to reduce your base of support and increase core demand.
• Add a 2-second isometric hold at the peak of the contraction when your heels are closest to your glutes.

Frequently asked

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

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

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

The ring leg curl with yoga block uses suspension trainer.

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

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

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