Hamstring Curls with gym rings
Unlike traditional hamstring curls on a machine, hamstring curls on gymnastics rings are performed in a free-hanging position, which not only targets the hamstrings but also challenges the stability of the entire core. This exercise requires more balance and body control due to the instability of the rings and the need to move your body weight against gravity. As a result, not only the legs but also the glutes and lower back muscles are more intensely activated. Gymnastics ring hamstring curls are ideal for building functional strength and stability.
Necessary equipment
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Hamstring Curls with gym rings - the correct execution
- Start in the rowing position
- Bend your knees and pull your buttocks over your feet
- While doing this, switch from heels to toes
- Then stretch your legs and return to the starting position
- For the exercise to be maximally effective, you should avoid all momentum.
- Try stopping for a short moment in the start position and in flexion
- Work in the largest possible range of motion
The exercise Hamstring Curls is intended to be used as a hypertrophy exercise.
Which muscles are trained by Hamstring Curls?
Primary trained muscles for Hamstring Curls
Hamstrings - The hamstrings are muscle groups located at the back of your thigh. They help you bend your knee and extend your hip.
Secondary trained muscles for Hamstring Curls
Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.
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Alternative variants of Hamstring Curls with gym rings:
Single Leg Hamstring Curls with gym rings
If you've mastered hamstring curls on the gymnastics rings and are looking for an additional challenge, single-leg hamstring curls on the rings are the next step. This variation increases the intensity by focusing the weight on one leg, which not only places greater demand on the hamstrings but also further challenges balance and core stability.
Necessary equipment
Single Leg Hamstring Curls with gym rings - the correct execution
- Start in the rowing position
- Lift the right leg from the floor and keep it stretched in the air
- Bend your left knee and pull your buttocks over your feet
- Switch from heel to toe as you do this
- Then stretch your leg and return to the starting position
- In order for the exercise to be maximally effective, you should avoid all momentum
- Try to stop for a short moment in the starting position and in the bending position
- Work in the largest possible range of motion
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