Ring Alternate Reverse Curl - How to Perform, Muscles, Variants | SatisFIT Skip to main content

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

Common Mistakes

Common mistakes content is coming soon.

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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