Leg Curls with gym rings
Leg curls on gymnastics rings, also known as "Hamstring Curls" or "Ring Leg Curls," are an effective calisthenics exercise for strengthening the hamstrings. This exercise not only targets the hamstrings but also improves stability and overall body tension. Using the rings makes the exercise particularly intense, challenging the muscles in a completely new way. It’s perfect for those looking to train their leg muscles functionally and without machines.
Necessary equipment
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Leg Curls with gym rings - the correct execution
- Begin in a supine position on the floor
- Place your feet soles in the rings
- Lift your legs and glutes off the floor, ensuring that only your shoulders and upper back are in contact with the ground
- Engage your core and glute muscles to maintain a stable body position
- Actively pull your heels towards your glutes by bending your legs and drawing the rings closer
- Keep the movement controlled and avoid using momentum
- Slowly and controlled, extend your legs back out without lowering your glutes to the ground
- Repeat the movement for the set number of repetitions
The exercise Leg Curls is intended to be used as a hypertrophy exercise.
Which muscles are trained by Leg Curls?
Primary trained muscles for Leg Curls
Hamstrings - The hamstrings are muscle groups located at the back of your thigh. They help you bend your knee and extend your hip.
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Alternative variants of Leg Curls with gym rings:
Advanced Leg Curls with gym rings
Advanced leg curls on gymnastics rings increase the difficulty by keeping the hips extended throughout the entire movement. This intensifies the engagement of the glutes, hamstrings, and lower back, requiring more control and strength, making the exercise more challenging than traditional leg curls.
Necessary equipment
Advanced Leg Curls with gym rings - the correct execution
- Begin in a supine position on the floor
- Place your feet soles in the rings, adjusted at an appropriate height
- Lift your legs off the floor while keeping your hips continuously extended
- Your shoulders and arms remain in contact with the floor
- Engage your core to ensure a stable body position
- Actively pull your heels towards your glutes by bending only your knees and drawing the rings closer
- Keep your hips extended throughout the entire movement
- Slowly and controlled, extend your legs back out
- Repeat the movement for the set number of repetitions
Single Leg Curls with gym rings
Single-leg leg curls on gymnastics rings are the simplest variation of leg curls on the rings. This exercise is excellent for beginners who are just starting with ring training.
Necessary equipment
Single Leg Curls with gym rings - the correct execution
- Start lying on your back
- Place the soles of your feet in the rings
- Lift your legs and buttocks off the floor
- Keep only shoulder contact with the floor
- Pull the rings alternately to the buttocks
- Each leg counts as one repetition
Similar exercises to Leg Curls
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.
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