Ring Hip Lift Single Leg Curl - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Ring Hip Lift Single Leg Curl

Step by step instructions, muscle activation and variants for the Ring Hip Lift Single Leg Curl.

HardGlutesHamstrings

About this exercise

The ring hip lift single leg curl is an advanced unilateral posterior-chain exercise using gymnastic rings. Lying on your back with one heel in a ring, you bridge the hips up and then curl the ring toward you with that leg, combining a glute bridge with a single-leg hamstring curl for powerful hip and knee flexion strength.

How to Perform

  • Lie on your back with gymnastic rings set low to the ground and place one heel inside a ring
  • Extend the other leg straight up or hold it off the floor
  • Press through the heel in the ring to lift your hips off the ground into a bridge position
  • From the top of the bridge, curl the ring toward your glutes by bending the knee
  • Pause briefly at full curl, then extend the leg to return to the bridge position
  • Lower your hips back to the floor with control and complete all reps before switching legs

Muscle Activation

Primary
GlutesHamstrings
Secondary
CalvesCore

Common Mistakes

Common mistakes content is coming soon.

About the Ring Hip Lift Single Leg Curl

The Ring Hip Lift Single Leg 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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