Ring Single Leg Curl

Muscles worked

Setup

1. Adjust the rings so the bottom of the handles are at mid-calf height.
2. Lie on your back with your heels directly under the anchor point.
3. Place one heel securely in the center of a ring handle and extend the other leg straight up toward the ceiling.
4. Place your arms flat on the floor by your sides for stability.

How to do it

1. Exhale and drive your heel into the ring to lift your hips into a bridge, creating a straight line from shoulders to the working knee.
2. Pull the ring toward your glutes by flexing your knee, keeping your hips elevated and level throughout the movement.
3. Inhale and slowly extend your leg back to the starting position using a controlled 3-second eccentric tempo.
4. Maintain hip height throughout the entire set, then switch legs.

Form checklist

• Keep your hips square to the ceiling; do not let the working hip drop or rotate.
• Maintain a hard core brace to prevent excessive arching in the lower back.
• Ensure the non-working leg remains vertical and still to avoid using momentum.
• Keep your toes pointed toward your shin (dorsiflexion) to maximize hamstring tension.

Pro tips

• Drive your heel downward into the ring as hard as possible throughout the rep to increase posterior chain recruitment.
• Focus on the 'peak contraction' by squeezing your hamstring for one second when the heel is closest to your glute.

Make it harder

• Raise your arms off the floor and cross them over your chest to remove the stability of your hands.
• Move your body further away from the anchor point to increase the horizontal tension on the hamstrings.

Frequently asked

What muscles does the ring single leg curl work?

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

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

The ring single leg curl uses suspension trainer.

Is the ring single leg curl good for beginners?

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

Related exercises

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• Back Leg Lift JackBeginner · abs, glutes, hamstrings, and obliques
• Balance BoardIntermediate · abs, glutes, hamstrings, obliques, and quadriceps