Legs · Bodyweight
Ring Swing
How to do the ring swing, 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
- Hinge
- Mechanic
- Compound
How to do it
Grip a pair of rings with arms extended and feet on the floor in front of you. Hinge at the hips and let your body swing back, then snap your hips forward and pull through the rings to drive your body up and forward. Control the swing back and repeat in a steady rhythm.
- 1Your hips and glutes powering the snap forward
- 2Your lats and grip pulling hard through the rings
- 3A braced core keeping your spine neutral through the arc
Common mistakes
- Squatting the movement instead of hinging at the hips
- Letting the rings yank your shoulders out of their sockets at the bottom
- Overextending your lower back at the top of the swing
Muscles worked
The ring swing mainly works the glutes, lats, and hamstrings, with the forearms, lower back, upper abs, lower abs, obliques, and quads assisting.
- GlutesPrimary
- LatsPrimary
- HamstringsPrimary
- ForearmsSupport
- Lower BackSupport
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- QuadsSupport
- BicepsMinor
- Upper TrapsMinor
- CalvesMinor
- Front DeltsMinor
- Rear DeltsMinor
Kovo programs the ring swing 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 glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.