Ring Eccentric Single-Leg Curl (with Towel) - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Ring Eccentric Single-Leg Curl (with Towel)

Step by step instructions, muscle activation and variants for the Ring Eccentric Single-Leg Curl (with Towel).

HardHamstrings

About this exercise

An advanced single-leg hamstring curl performed with one heel hooked in a low gymnastic ring and a towel placed under the supporting leg for a smooth surface slide. The eccentric phase — where you lower your hips slowly with one leg — places maximum tension on the hamstring, building exceptional strength and size.

How to Perform

  • Hang a pair of gymnastic rings low, just above floor level, and place a folded towel beneath one heel area on a smooth floor
  • Lie on your back, hook one heel securely into a ring, and extend the non-working leg with a towel under it for balance
  • Press through the working heel and bridge your hips off the floor, keeping the body in a straight line
  • Use both legs if needed to curl your heel toward your glutes, raising your hips fully
  • Transfer the load to the single working leg and slowly lower your hips back to the floor under control over 3–4 seconds
  • Keep your core braced and hips level throughout the eccentric descent
  • Reset and repeat for the target reps, then switch legs

Muscle Activation

Primary
Hamstrings
Secondary
GlutesCalvesCore

Common Mistakes

Common mistakes content is coming soon.

About the Ring Eccentric Single-Leg Curl (with Towel)

The Ring Eccentric Single-Leg Curl (with Towel) 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.

You may also like

45-Degree Single Leg Reverse Hyperextension

Bodyweight · Medium
GlutesHamstringsLower back

Alternate Ankle Tap Under (Sit against Wall)

Bodyweight · Easy
HamstringsCalvesCore

Alternate Hamstring Curl Sky Punch

Bodyweight · Medium
HamstringsFront shouldersGlutesCore

Alternating Hamstring Curl Jack

Bodyweight · Medium
HamstringsGlutesCalvesCore