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Ring Knee Tuck Row

Step by step instructions, muscle activation and variants for the Ring Knee Tuck Row.

HardMiddle back

About this exercise

An advanced compound exercise on gymnastic rings that combines a horizontal row with a simultaneous knee tuck, demanding coordinated strength from the back, biceps, and core. The movement challenges total-body stability and control under load.

How to Perform

  • Set the gymnastic rings to roughly hip height or slightly lower
  • Grasp both rings with a neutral grip and walk your feet forward, leaning back so your body hangs at an angle
  • Brace your core and keep your body in a straight line with arms extended — this is your starting position
  • Simultaneously pull your chest toward the rings and tuck both knees toward your chest
  • Keep your elbows close to your body during the row
  • Hold briefly at the top when your chest is near the rings and knees are fully tucked
  • Slowly reverse the movement — extend your arms and lower your legs back down at the same time
  • Maintain tension throughout and avoid swinging

Muscle Activation

Primary
Middle back
Secondary
BicepsAbsCore

About the Ring Knee Tuck Row

The Ring Knee Tuck Row 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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