Legs · Bodyweight
Ring Hip Lift Single Leg Curl
How to do the ring hip lift single leg curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Lie on your back and place one heel in a gymnastic ring or strap with the other leg lifted off the floor. Raise your hips into a bridge, then curl the ring heel toward your glutes while keeping your hips high, and extend back out under control.
- 1Hamstring of the working leg driving the curl
- 2Glutes holding the hips high throughout
- 3Core bracing to keep the pelvis level
Common mistakes
- Letting the hips drop as you curl
- Using momentum or swinging the ring leg
- Letting the pelvis twist toward the lifted leg
Muscles worked
The ring hip lift single leg curl mainly works the hamstrings and glutes, with the lower abs, lower back, obliques, and calves assisting.
- HamstringsPrimary
- GlutesPrimary
- Lower AbsSupport
- Lower BackSupport
- ObliquesSupport
- CalvesSupport
- Upper AbsMinor
- QuadsMinor
- AdductorsMinor
Kovo programs the ring hip lift single leg 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.