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Ring Alternate Reverse Curl

Step by step instructions, muscle activation and variants for the Ring Alternate Reverse Curl.

HardGlutesHamstrings

About this exercise

A challenging bodyweight exercise using gymnastic rings in which the athlete alternates curling each leg in a reverse (prone) position. With the body face-down and feet in the rings, the movement targets the hamstrings and glutes with unilateral loading while the core works continuously to stabilize the spine.

How to Perform

  • Adjust gymnastic rings to a low height and lie face-down below them
  • Hook both feet into the rings and extend into a straight plank position, supporting yourself on your forearms or hands
  • Engage your core and glutes to maintain a neutral spine
  • Bend your right knee and curl that heel up toward your glutes
  • Lower the right leg back to the start in a controlled manner
  • Immediately curl the left heel toward your glutes in the same way
  • Continue alternating legs at a steady, controlled pace throughout the set

Muscle Activation

Primary
GlutesHamstrings
Secondary
CoreLower back

About the Ring Alternate Reverse Curl

The Ring Alternate Reverse Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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