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Ring Leg Curl with Yoga Block and Towel

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

HardHamstrings

About this exercise

The ring leg curl is a supine bodyweight hamstring exercise performed with heels resting in gymnastic rings set close to the floor, a yoga block elevating the hips, and a towel for surface comfort. Curling the heels toward the glutes against the ring suspension creates strong hamstring contraction comparable to machine leg curls with no added load.

How to Perform

  • Set gymnastic rings at ankle height and place a yoga block on the floor beneath them
  • Lie on your back and position your heels inside the rings with the yoga block under your sacrum for hip elevation
  • Place a folded towel under your upper back if needed for comfort
  • Bridge your hips up and extend your legs, keeping your body straight from shoulders to heels
  • Curl both heels toward your glutes by bending the knees, squeezing the hamstrings at the top
  • Slowly lower your legs back to full extension to complete one repetition

Muscle Activation

Primary
Hamstrings
Secondary
GlutesCore

About the Ring Leg Curl with Yoga Block and Towel

The Ring Leg Curl with Yoga Block and 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.

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