Ring Leg Curl Version 2

Body Part: Thighs

Muscle: Other

Equipment: Body Weight

Ring Leg Curl Version 2 is a floor-based hamstring curl that uses suspension rings instead of a fixed machine. With your heels supported in the rings, each rep asks the back of the thighs to pull the legs in while the trunk stays quiet on the floor. The unstable setup makes the exercise useful for building hamstring strength, knee-flexion control, and coordination through a long, smooth path.

Because the rings can swing and rotate, the starting position matters. Lie on your back with both heels centered in the rings, arms relaxed by your sides, and your ribs gently down so your lower back does not arch to cheat the curl. The movement should feel like the hamstrings are drawing the heels toward the glutes while the rest of the body stays anchored.

At the top of the rep, bend the knees until the rings are close to your body and the tension stays even in both legs. Keep the heels in line with the straps and avoid letting one foot drift higher than the other. A small hip lift is acceptable if you can control it, but the rep should not turn into a frantic bridge or a kick.

On the way back, lower the legs slowly until they are straight again and the rings are steady, not slingshotting forward. That slow return is where the hamstrings often get the most work, so avoid dropping out of the top position. Exhale on the curl and inhale as you extend, keeping the torso braced and the neck relaxed.

Ring Leg Curl Version 2 fits well in lower-body accessory work, posterior-chain sessions, or as a body-weight option when you want hamstring work without a machine. It is usually best done after a brief warm-up, when you can focus on symmetry, tempo, and clean repetition quality. If cramping or floor pressure becomes the limiter, shorten the range, slow the tempo, or reduce the number of reps before adding more volume.

Instructions

• Lie on your back on a mat with the rings hanging evenly above your heels and your arms resting on the floor by your sides.
• Place both heels into the rings and straighten your legs so the straps are vertical and your feet sit evenly.
• Set your shoulders down, press your upper back lightly into the floor, and pull your ribs down so your lower back stays neutral.
• Brace your abs, squeeze your glutes lightly, and start with the legs long and the rings still.
• Pull your heels toward your glutes by bending your knees, keeping both heels centered in the rings as the straps move toward you.
• Let your knees travel while your hips stay controlled, using a small hip lift only if you can keep the torso from arching or twisting.
• Squeeze the hamstrings at the top when the knees are bent and the rings are close to your body.
• Lower back to straight legs slowly, keeping tension in the straps instead of letting the rings swing away.
• Reset the heels evenly in the rings and repeat for the planned reps, exhaling as you curl and inhaling on the return.

Tips & Tricks

• Keep the rings level; if one heel rides higher, shorten the range until both legs track the same.
• Start each rep from dead still so the straps do not swing and steal tension from the hamstrings.
• Keep your toes relaxed or slightly up so the heels stay planted in the rings instead of sliding forward.
• If your lower back arches, reduce the curl height and keep your ribs pinned to the floor.
• A brief squeeze at the tucked position removes momentum and makes the curl more effective.
• Slow the lowering phase to make the hamstrings do the work instead of dropping out of the top.
• If your feet slip out, move the rings a little lower or seat the heels deeper in the loops.
• Stop the set when the rings wobble more than your torso can control.
• Use a thicker mat if floor pressure at the hips or shoulders distracts you from the curl.

Frequently Asked Questions

What muscles does Ring Leg Curl Version 2 work most?

It mainly trains the hamstrings on the back of the thighs, with the glutes and deep core helping keep the body stable.

How do I keep my feet in the rings during Ring Leg Curl Version 2?

Center each heel in the ring and keep the ankles relaxed so the straps hold the heel instead of the toes.

Should my hips leave the floor in Ring Leg Curl Version 2?

A small hip lift is fine if it stays controlled, but do not turn the rep into a full bridge unless that is the version you are intentionally doing.

Why is Ring Leg Curl Version 2 harder than a machine leg curl?

The rings move, so your hamstrings have to control both the curl and the wobble instead of resting against a fixed pad.

Is Ring Leg Curl Version 2 beginner-friendly?

Yes, as long as you shorten the range, move slowly, and keep the rings steady. Start with partial curls if the full range feels too unstable.

What should I do if Ring Leg Curl Version 2 gives me hamstring cramps?

Reduce the range, slow the lowering phase, and avoid snapping the hips upward. Cramps usually ease when the curl becomes smoother and less aggressive.

Can I make Ring Leg Curl Version 2 easier?

Move the rings closer to your body at the start or stop the curl a little earlier so the lever is shorter.

What is a good substitute for Ring Leg Curl Version 2?

Stability-ball leg curls or sliding leg curls are the closest swaps when you want a similar hamstring pattern with less instability.

Where should I feel Ring Leg Curl Version 2?

You should feel it mostly in the back of the thighs, with some help from the glutes and abs as you keep the torso still.