Also known as: supported ring muscle up, assisted ring muscleup, leg assisted muscle-up, ring muscle up assisted

What is Leg Supported Ring Muscle-Up?

The Leg Supported Ring Muscle-Up is a modified ring muscle-up where your feet provide support to reduce load and train the pull-to-dip transition. It primarily targets chest, triceps, shoulders, lats and upper back. Difficulty: Medium - ideal for building technique and strength toward unassisted muscle-ups.

How to Do Leg Supported Ring Muscle-Up

  1. Set ring height: Adjust the rings to chest height so you can hang with straight arms while your feet touch the ground; check straps and anchors for security.
  2. Use false grip: Wrap your wrists over the ring edge in a false grip on both rings to improve transition control and reduce slipping during the pull phase.
  3. Assume supported stance: Bend your knees and place feet on the floor for partial support; engage core, keep chest high and maintain a neutral spine throughout the movement.
  4. Pull and transition: Pull with elbows high, drive your chest toward the rings and 'roll' over them into the dip position while keeping the false grip engaged.
  5. Lower with control: Pause at the top, then slowly descend back to the start with straight arms, maintaining grip, core tension and controlled shoulder mechanics.

Muscle Groups

Triceps, Chest, Shoulders, Trapezius, Forearm, Latissimus, Back

Description

Adjust the height of the rings so they are in about your chest height.

Position yourself hanging underneath the rings while holding in rings. Your knees should be bent and your feet on the ground with your arms straight. Make sure your arms are using false grip. This will be your starting position.

With a slow and controlled movement pull yourself up until you reach transition point. 'Roll' your chest over the bar as a transition from a pull-up to a dip while keeping false grip.

Pause at the top of the motion, and return yourself to the start position.

Repeat for the desired number of repetitions.
Movement Group: Pull
Equipment: Rings

Progressions and Regressions

None

Frequently Asked Questions

What are the main benefits of the Leg Supported Ring Muscle-Up?

This exercise builds the pull-to-dip transition pattern, strengthens chest, triceps, shoulders, lats and forearms, and trains the false grip. It reduces load for safer skill practice and improves coordination for progressing to unassisted muscle-ups.

What common mistakes should I avoid when doing this exercise?

Common errors include losing the false grip, flaring elbows, relying too much on leg drive, and rushing the transition. Fix these by controlling the pull, keeping elbows high, minimizing foot push, and practicing slow transitions.

How can I progress or regress this movement?

Progress by reducing foot support, elevating rings and practicing strict ring pull-ups and assisted muscle-up negatives. Regress with more foot support, band assistance, or practicing ring rows and dips separately.