Ring Leg Curl
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Rings
HOW TO PERFORM
- Lower the rings to a few inches off the floor, lie on your back beneath them and hook a heel into each ring.
- Squeeze the glutes and lift the hips until the body is straight from shoulders to heels.
- Keeping the hips high, curl the heels toward the glutes, drawing the rings in under the knees.
- Straighten the legs back out under control, keeping the hips off the floor.
FORM TIPS
- The rings swing, so the hamstrings have to steady the legs as well as curl them. Start with slow reps and a short range.
- Keep the hips up from the first rep to the last. Hips that sag shorten the curl and take the hamstrings out of it.
TARGET MUSCLES
Primary
- Hamstrings
Secondary
- Glutes
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.