Ring Leg Curl
Expert Advice
Maintain a strong plank position with your hips lifted to ensure full engagement of the hamstrings and glutes throughout the exercise.
How-to-do Steps
- Lie face down with your heels hooked into the suspension rings, legs straight, and arms supporting your body in a plank position.
- Flex your knees, pulling your heels towards your glutes in a controlled motion.
- Extend your legs back to the starting position without dropping your hips.
- Repeat for the desired number of repetitions.
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Muscles Worked
Ring Leg Curl primarily targets the Quads, Hamstrings, with Strength mechanics using Suspension. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
Hamstrings50%
Equipment
Suspension
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Ring Leg Curl work?
Ring Leg Curl primarily targets the Quads, Hamstrings. It is classified as a Strength exercise performed with Suspension.
How many sets and reps should I do for Ring Leg Curl?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Ring Leg Curl suitable for beginners?
Ring Leg Curl is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
