Ring Leg Curl (VERSION 2)
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Thighs
- Typ
- Strength
The ring leg curl is a bodyweight posterior-chain exercise that targets the hamstrings and glutes by placing your heels in gymnastic rings and curling your legs while lying on the floor. Because the rings are unstable, your core and stabilizing muscles work throughout the movement. It is a practical option for building lower-body strength without a machine.
Ring Leg Curl (VERSION 2): So führst du sie aus
- 1Set the gymnastic rings so they hang roughly ankle height above the floor when you are lying flat on your back.
- 2Lie on your back with your arms at your sides, palms flat on the ground for stability.
- 3Place your heels inside the rings so the straps rest on the back of your ankles.
- 4Brace your core and squeeze your glutes, then press through your heels to lift your hips off the floor until your body forms a straight line from shoulders to feet.
- 5Keeping your hips elevated, bend your knees and curl your heels toward your glutes, pulling the rings toward you.
- 6Pause for a moment at the top when your heels are close to your hips and you feel full contraction in the back of your legs.
- 7Slowly extend your legs back to the starting position, maintaining hip height throughout the return.
- 8Lower your hips to the floor with control to complete one repetition.
Technik-Tipps
- Keep your hips lifted for the entire set — letting them sag between reps reduces tension on the hamstrings and shifts stress to the lower back.
- Move slowly on the way out; the eccentric phase of the curl is where much of the strength adaptation happens.
- Press your arms and hands firmly into the floor to help stabilize your torso and prevent rolling to one side.
- Start with a larger range of motion only once you can control the rings — limit the curl to 90 degrees at the knee until you build stability.
- Adjust ring height before you begin; rings that are too high force you into an awkward angle, while rings that are too low compress the ankle.
Häufige Fehler
- Letting the hips drop during the curl — this shifts the load away from the hamstrings and increases lumbar strain, defeating the purpose of the exercise.
- Using momentum to swing the legs — jerking the rings reduces time under tension and increases the risk of a hamstring strain.
- Pointing the toes — keeping the feet dorsiflexed (toes pulled back) maintains better ankle position in the rings and keeps the hamstrings more engaged.
- Allowing the knees to flare outward — the knees should track in line with the hips throughout; flaring places uneven stress on the knee joints.
- Rushing the extension — extending quickly removes eccentric load from the hamstrings and reduces overall training stimulus.
Häufig gestellte Fragen
What muscles does the ring leg curl work?
The ring leg curl primarily works the hamstrings and glutes, which drive the curling and hip-extension motion. Your core muscles also engage throughout to keep your hips stable while the rings introduce instability.
How is the ring leg curl different from a machine leg curl?
On a machine the movement path is fixed and the hips are supported, so only the hamstrings are heavily loaded. With rings you must also stabilize the hips and core, making it a more demanding and functional variation.
Can beginners do ring leg curls?
Beginners can attempt them, but start with a partial range of motion and slow, controlled reps. If you cannot keep your hips lifted for the full set, reduce the number of reps rather than letting form break down.
How high should the rings be set for this exercise?
Set the rings so your heels rest in them when your legs are fully extended on the floor, with just a small amount of slack — roughly ankle height. Too high forces your hips into an uncomfortable angle; too low compresses the ankles.
How many reps and sets should I do?
Two to four sets of six to twelve reps is a reasonable starting range for strength and hypertrophy. Because stability demands are high, fewer reps with good form are more valuable than high-rep sets with poor control.
