Also known as: kneeling muscle up, assisted muscleup, ring-assisted muscleup, ring muscle-up

What is Kneeling Assisted Muscle Up?

The Kneeling Assisted Muscle Up is a medium-level ring exercise that uses leg assistance to train the pull-to-dip transition. It primarily targets triceps, shoulders, lats and the core while reducing load on the upper body to build technique and pressing strength.

How to Do Kneeling Assisted Muscle Up

  1. Set rings height: Lower rings to waist height while standing. Check both rings hang evenly and test grip before kneeling to ensure safe alignment.
  2. Assume kneeling false-grip: Kneel under the rings and take a false grip. Tuck shoulders, keep chest lifted and position feet to provide consistent leg assistance.
  3. Engage core and pull: Drive with a combined leg push and ring pull, keeping elbows close. Pull until your chest reaches ring height with controlled movement.
  4. Perform transition to dip: Lean chest over rings and rotate your wrists to shift from pull to dip position. Keep elbows tight and shoulders packed during the switch.
  5. Press to lockout: Use triceps and shoulders to press up until your arms straighten and feet no longer touch the ground. Maintain full-body tension throughout.
  6. Lower with control: Slowly lower back to the starting kneeling position while using legs for support. Control the descent to protect shoulders and avoid dropping.

Muscle Groups

Triceps, Core, Shoulders, Latissimus

Description

Lower gymnastic rings so they about the same height as your waist. Sit on your knees and hold rings with your arms. Hold rings with false grip.

With assistance of your legs, pull yourself up so your chest is about the same height as rings and do a transition to dips. Push yourself up until your hands are straight and feet no more touches the ground. Keep your core and body engaged throughout the movement.

Slowly lower yourself back to starting position while assisting with your legs. Return to kneeling position to end the rep.

Repeat for the required amount of repetitions.
Movement Group: Pull
Equipment: Rings

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Kneeling Assisted Muscle Up?

This move develops pull-to-dip transition timing, builds triceps, shoulders, lats and core strength, and improves ring-specific technique with reduced load. It's ideal for training motor patterns and confidence before attempting strict or kipping muscle-ups.

What common mistakes should I avoid?

Avoid flared elbows, a weak or inconsistent false grip, and jerky momentum. Don’t over-rely on leg drive; use legs to assist while practicing controlled pulls, a tight core, and a smooth, deliberate transition.

How can I progress or regress this exercise?

Regress with ring rows, band-assisted pulls or elevated dips and more leg assistance. Progress by reducing leg help, increasing range, practicing false-grip holds, then moving to assisted jumping muscle-ups and full strict ring muscle-ups.