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Ring Leg Curl with Yoga Block

Step by step instructions, muscle activation and variants for the Ring Leg Curl with Yoga Block.

MediumHamstrings

About this exercise

A bodyweight hamstring exercise performed with the feet suspended in gymnastic rings and the hips elevated on a yoga block. The block adds hip height that increases the range of motion and difficulty of the curl compared to a flat floor variation, making it an excellent progression toward the full ring leg curl.

How to Perform

  • Place a yoga block on the floor beneath your hips and set gymnastic rings at a low height near the floor
  • Lie on your back and position your hips on the yoga block
  • Hook both heels into the rings so your legs are straight and elevated
  • Drive your hips up into a bridge position, squeezing your glutes
  • Bend your knees and curl both heels toward your glutes in a smooth arc
  • Pause briefly when your knees are fully bent
  • Slowly extend your legs back to the start, maintaining the hip bridge throughout

Muscle Activation

Primary
Hamstrings
Secondary
GlutesCore

About the Ring Leg Curl with Yoga Block

The Ring Leg Curl with Yoga Block 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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