Step by step instructions, muscle activation and variants for the Ring Single Leg Curl.
An advanced unilateral hamstring exercise performed with one heel in a gymnastic ring while the other leg is held in the air. The single-leg demand dramatically increases the load on the working hamstring and challenges hip stability and core control simultaneously.
The Ring 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.
