Ring Hamstring Curl Progressions

Progressions

1. 01

   High-Elevated Hamstring Curl

   • Hang 2 gymnastic rings to float around hip height

   • Lie down flat on your back with the feet placed into the gymnastic rings

   • Press the shoulders down into the floor and activate the back

   • Start lifting your hip by pressing the heels into the floor

   • Maintain this hip extension throughout all reps

   • Slowly extend the knee, lowering the hip by lengthening the hamstrings

   • Stop once the hip is nearly touching the floor

   • Come back up by driving the heels back to the hip

   • Avoid the back rounding, the hip should touch the floor first

2. 02

   Medium-Elevated Hamstring Curl

   • Hang 2 gymnastic rings to float close around knee height

   • Lie down flat on your back with the feet placed into the gymnastic rings

   • Press the shoulders down into the floor and activate the back

   • Start lifting your hip by pressing the heels into the floor

   • Maintain this hip extension throughout all reps

   • Slowly extend the knee, lowering the hip by lengthening the hamstrings

   • Stop once the hip is nearly touching the floor

   • Come back up by driving the heels back to the hip

   • Avoid the back rounding, the hip should touch the floor first

3. 03

   Low-Elevated Hamstring Curl

   • Hang 2 gymnastic rings to float close to the floor

   • Lie down flat on your back with the feet placed into the gymnastic rings

   • Press the shoulders down into the floor and activate the back

   • Start lifting your hip by pressing the heels into the floor

   • Maintain this hip extension throughout all reps

   • Slowly extend the knee, lowering the hip by lengthening the hamstrings

   • Stop once the hip is nearly touching the floor

   • Come back up by driving the heels back to the hip

   • Avoid the back rounding, the hip should touch the floor first

4. 04

   Medium-Elevated Single Leg Hamstring Curl

   • Hang 2 gymnastic rings to float around thigh height

   • Lie down flat on your back with one foot placed into the gymnastic ring

   • Keep the other foot in extension of the torso the whole time

   • Press the shoulders down into the floor and activate the back

   • Start lifting your hip by pressing the heels into the floor

   • Maintain this hip extension throughout all reps

   • Slowly extend the knee, lowering the hip by lengthening the hamstrings

   • Stop once the hip is nearly touching the floor

   • Come back up by driving the heels back to the hip

   • Avoid the back rounding, the hip should touch the floor first

5. 05

   Low-Elevated Single Leg Hamstring Curl

   • Hang 2 gymnastic rings to float close to the floor

   • Lie down flat on your back with one foot placed into the gymnastic ring

   • Keep the other foot in extension of the torso the whole time

   • Press the shoulders down into the floor and activate the back

   • Start lifting your hip by pressing the heels into the floor

   • Maintain this hip extension throughout all reps

   • Slowly extend the knee, lowering the hip by lengthening the hamstrings

   • Stop once the hip is nearly touching the floor

   • Come back up by driving the heels back to the hip

   • Avoid the back rounding, the hip should touch the floor first

Common mistakes

• Hips dropping during the curl
• Rings swinging and losing stability
• Back rounding during the extension phase
• Extending the legs too fast
• Ring height not matching your level