A suspended hamstring curl using gymnastic rings. The moving rings add instability, so the exercise trains hamstrings and glutes together with hip and trunk control.
Set the gymnastic rings to a low height, just above the ground.
Lie on your back with your heels placed in the rings, legs extended and arms at your sides for balance.
Engage your core and glutes, then lift your hips off the ground into a bridge position.
Bend your knees to pull your heels towards your glutes, keeping your hips elevated.
Pause briefly at the top of the movement, ensuring maximum contraction of the hamstrings.
Slowly extend your legs back to the starting position while maintaining control.
Repeat for the desired number of repetitions.
Ensure that the rings are securely fastened and at an appropriate height before starting.
Keep your core engaged throughout the exercise to maintain stability and protect your lower back.
Focus on a slow and controlled movement to maximize muscle engagement and reduce the risk of injury.
Avoid letting your hips sag; keep them elevated throughout each repetition for optimal hamstring activation.
If you're new to this exercise, start with fewer repetitions and gradually increase as you build strength.
To increase difficulty, try performing the exercise with one leg at a time.
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