Legs · Bodyweight
Ring Alternate Reverse Curl
How to do the ring alternate reverse curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back with both heels in low rings and your hips raised. Curl one heel in toward your hips by bending that knee while the other leg stays extended, then switch, alternating legs in a controlled rhythm. Keep your hips up and level the entire set so the hamstrings stay under tension.
- 1Each hamstring working as that heel curls in
- 2Hips staying high and square through the alternation
- 3Glutes and core bracing to keep you stable
Common mistakes
- Don't let your hips drop between reps
- Avoid twisting your pelvis as you switch legs
- Don't bounce the rings; control both directions
Muscles worked
The ring alternate reverse curl mainly works the hamstrings and glutes, with the lower abs, obliques, and calves assisting.
- HamstringsPrimary
- GlutesPrimary
- Lower AbsSupport
- ObliquesSupport
- CalvesSupport
- Lower BackMinor
- Upper AbsMinor
- Hip FlexorsMinor
Kovo programs the ring alternate reverse curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.