| 6.000+ Reviews
Free EU Shipping above 100€*
300.000+ Customers Worldwide
Worldwide Tracked Shipping
How to do the exercise
The Ring Hip Lift is an effective Calisthenics hamstring exercise that strengthens your posterior chain, improves hip stability, and builds serious tension in your glutes and core. It’s perfect for athletes who want stronger legs for skills, sprints, and explosive movements. Here’s how to perform the Ring Hip Lift correctly:
1. Starting position
Lie on your back underneath the rings and place your heels inside them. Your legs are extended and your arms rest on the floor next to your body for stability. Lift your hips so your body forms a straight line from shoulders to heels. Engage your core and squeeze your glutes to create full body tension.
2. Pulling phase
From the straight position, pull your heels toward your glutes by bending your knees. Keep your hips elevated the entire time. Focus on driving your heels down into the rings and contracting your hamstrings.
3. Top position
At the top, your knees are bent and your heels are close to your hips. Hold this position briefly while keeping your hips high and your glutes tight. Avoid letting your lower back sag.
4. Controlled extension
Slowly extend your legs again in a controlled manner until they are fully straight. Keep your hips lifted and maintain tension throughout the entire movement. Repeat for your desired number of reps.
Recommended equipment for Ring Hip Lifts
Main Muscles Worked
The Ring Hip Lift mainly targets:
- Hamstrings – primary driver during knee flexion
- Gluteus maximus – responsible for hip extension and stability
- Core muscles – maintain body alignment and tension
- Calves – assist in stabilizing the movement in the rings
Strengthening your posterior chain with Ring Hip Lifts improves sprint performance, jump power, and protects your knees by balancing quad-dominant training.
If you're looking for other exercises, check out our Youtube video:
Common Mistakes
Even though the exercise looks simple, small mistakes reduce its effectiveness. Pay attention to:
- Dropping your hips: Keep your body in a straight line to maintain tension in the hamstrings and glutes.
- Pulling too explosively: Slow, controlled reps increase muscle activation.
- Overextending the lower back: Engage your core and avoid arching excessively.
- Incomplete leg extension: Fully extend your legs to train the hamstrings through their full range.
Focus on clean reps, strong hip extension, and constant tension. That’s how you build real strength with the Ring Hip Lift.
Discover more Exercises
Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:
Please read our legal disclaimer before starting your workout.
