Ring Single-Leg Curl (with Towel) - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Ring Single-Leg Curl (with Towel)

Step by step instructions, muscle activation and variants for the Ring Single-Leg Curl (with Towel).

MediumHamstrings

About this exercise

A single-leg hamstring curl performed with the heel hooked in a low gymnastic ring while a towel under the supporting leg reduces friction on the floor. This unilateral movement isolates each hamstring independently, correcting strength imbalances and building the posterior chain without equipment-heavy machines.

How to Perform

  • Set gymnastic rings low, close to floor height, and lay a towel on the floor beneath the non-working leg
  • Lie flat on your back, place one heel inside a ring, and rest the other heel on the towel
  • Press through the working heel, engage your glutes, and lift your hips off the floor
  • Curl the heel of the working leg toward your glutes, raising your hips as high as possible
  • Pause briefly at the top, squeezing the hamstring
  • Slowly extend the leg back to the starting position while keeping hips elevated
  • Complete all reps on one side before switching legs

Muscle Activation

Primary
Hamstrings
Secondary
GlutesCalvesCore

Common Mistakes

Common mistakes content is coming soon.

About the Ring Single-Leg Curl (with Towel)

The Ring Single-Leg Curl (with 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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