Muscle groups

Triceps, Core, Shoulders, Latissimus


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


Required Equipment


Progressions And Regressions

Kneeling Assisted Muscle Up