Leg Raises on Rings

Leg raises on rings are a core-focused calisthenics exercise that builds abdominal strength, hip flexor endurance, and body control while improving ring stability. This exercise involves lifting the legs from a hanging or support position to a horizontal level, developing the strength and mobility necessary for more advanced skills like the L-sit and front lever.

Unlike leg raises performed on a bar or parallel bars, ring leg raises introduce instability, requiring additional engagement from the core, shoulders, and grip muscles. Because of this, they serve as an excellent progression toward the L-sit, helping athletes build endurance and positional awareness for maintaining straight-leg holds.

Before attempting leg raises on rings, it’s recommended to have a solid ring support hold (10-15 seconds) and basic core strength (such as the ability to perform hanging leg raises or tuck holds). Additionally, strong scapular control and grip endurance will help stabilize the rings throughout the movement.

For this exercise, you’ll need a set of gymnastic rings attached to a stable overhead structure. The rings should be positioned at a height that allows full leg extension without touching the ground. Chalk can help improve grip, and a resistance band can be used for assisted variations if needed.

How to Perform Leg Raises on Rings

From a Hanging Position (Easier Version)

1. Grip the Rings & Engage the Core: Hang from the rings with a neutral grip (palms facing inward). Keep your shoulders engaged (slightly depressed and retracted) to avoid passive hanging.

2. Initiate the Raise: Keeping your legs straight, lift them up by contracting your core and hip flexors. Move slowly and with control.

3. Reach Horizontal Level: Continue lifting until your legs are parallel to the ground. Keep your core tight and avoid excessive swinging.

4. Lower with Control: Slowly lower your legs back to the starting position while maintaining tension in your abs.

5. Repeat for Repetitions: Perform the desired number of reps, ensuring full control and proper form throughout.

From a Support Hold (Harder Version)

1. Start in a Support Hold: Press into a ring support position, keeping your arms locked out and shoulders actively depressed.

2. Engage the Core: Brace your core and maintain a hollow body position with your legs slightly in front of your body to prevent excessive swinging.

3. Lift Your Legs: Raise your straight legs in front of you until they reach parallel to the floor.

4. Hold at the Top (Optional): Pause for 1-2 seconds to increase core engagement.

5. Lower Slowly: Lower your legs back to the starting position under control, avoiding sudden drops.

6. Repeat for Repetitions: Perform each rep with control and proper form, keeping the rings stable.

Benefits of Leg Raises on Rings

• Develops Core Strength: Engages the rectus abdominis, obliques, and deep core muscles to control leg movement.

• Improves Hip Flexor Endurance: Strengthens the iliopsoas and rectus femoris, which are crucial for L-sit progressions.

• Enhances Ring Stability & Control: Requires shoulder and scapular engagement to prevent excessive movement.

• Builds Grip Strength: Holding onto unstable rings challenges forearm and hand endurance.

• Prepares for the L-Sit: Helps develop the core strength and leg positioning needed for static L-holds.

• Transfers to Advanced Calisthenics Skills: Strengthens hip flexion and core compression, essential for toes-to-bar, V-sits, and front levers.

Common Mistakes to Avoid

• Bending the Knees: Keep your legs fully extended to maximize muscle engagement.

• Swinging for Momentum: Move slowly and deliberately to engage the correct muscles.

• Letting the Rings Move Too Much: Keep the rings stable by actively engaging your shoulders and grip.

• Shrugging the Shoulders: Depress your shoulders slightly to avoid hanging passively.

• Not Controlling the Eccentric Phase: Lower your legs slowly to maintain tension and improve strength gains.

• Arching the Lower Back: Keep a neutral spine to prevent unnecessary lower back strain.

Gym Equivalent Exercises

• Hanging Leg Raises on a Bar – Provides a more stable core-strengthening alternative.

• Parallel Bar Leg Raises – Similar movement with less instability, making it a good starting point.

• V-Ups on the Floor – Helps build core compression strength in a controlled setting.

• Weighted Leg Raises – Adds resistance to increase difficulty and progression.

• L-Sit Progressions on Rings – Strengthens the same muscles while training static holds.

The primary muscles engaged in leg raises on rings include:

•Rectus abdominis – The main muscle responsible for bringing the legs up.

• Hip flexors (iliopsoas, rectus femoris) – Assists in lifting and holding the legs.

• Obliques – Stabilizes the torso and prevents excessive swinging.

The secondary muscles involved include:

• Forearms & Grip Muscles – Helps maintain a firm grip on the rings.

• Scapular Stabilizers (serratus anterior, lower traps, rhomboids) – Keeps the shoulders active and engaged.

•Deltoids & Triceps (Support Hold Variation) – Helps stabilize the upper body.

Leg raises on rings are a scalable exercise, allowing athletes to gradually progress toward more advanced skills like the L-sit, V-sit, and front lever. By modifying leg position, tempo, and ring stability, athletes can increase or decrease difficulty, ensuring continued strength development. As core endurance improves, transitioning to static L-sit holds will be a natural next step in the progression.