Legs · Bodyweight
Ring Single Leg Curl
How to do the ring 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
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back with one heel resting in a low ring or strap and the other leg lifted off the floor. Brace your glutes to raise your hips, then bend the working knee to curl your heel toward your hips, keeping the hips high. Straighten the leg slowly under control and repeat before switching sides.
- 1One hamstring carrying the full load as you curl
- 2Glute on the working side firing to hold the hip up
- 3Slow, controlled lengthening as the leg straightens
Common mistakes
- Don't let the hips sag or twist toward the working side
- Avoid using momentum to snap the heel in
- Don't rush the lowering phase
Muscles worked
The ring single leg 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
Kovo programs the ring 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.