Ring Leg Curl With Yoga Block And Towel

Muscles worked

Setup

1. Set the rings to mid-calf height and lie on your back with your heels or ankles securely in the rings.
2. Place a yoga block between your knees and squeeze it firmly to engage your inner thighs and pelvic floor.
3. Hold a towel taut between your hands with arms extended straight up or slightly overhead to create upper-body tension.
4. Start with your legs straight and your back flat against the floor.

How to do it

1. Exhale as you lift your hips into a bridge, creating a straight line from your shoulders to your knees.
2. While maintaining the bridge and squeezing the block, pull your heels toward your glutes in a controlled curling motion.
3. Inhale and slowly extend your legs back to the starting position using a 3-second tempo, keeping your hips elevated.
4. Maintain constant outward tension on the towel to keep your obliques and lats engaged throughout the movement.

Form checklist

• Keep your ribs tucked and core braced to prevent your lower back from arching.
• Ensure your hips stay level and do not sag toward the floor during the curl.
• Maintain a constant, firm squeeze on the yoga block throughout every rep.
• Keep the towel pulled tight to maximize irradiation and core recruitment.

Pro tips

• Focus on digging your heels down into the rings to maximize hamstring peak contraction.
• To increase oblique engagement, imagine pulling your ribcage down toward your pelvis as you pull the towel taut.
• Maintain a slow, controlled tempo on the way out to maximize time under tension for the hamstrings.

Make it harder

• Perform a single-leg eccentric by curling with both legs but extending back out using only one leg.
• Move your arms further overhead with the towel to increase the lever length and core demand.

Frequently asked

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

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

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

The ring leg curl with yoga block and towel requires no equipment — just your body weight.

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

The ring leg curl with yoga block and 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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