What is Leg Supported Ring Muscle-Up?

The Leg Supported Ring Muscle-Up is a medium-difficulty calisthenics move that uses foot support to practice the pull-up-to-dip transition. It primarily targets chest, shoulders, triceps, lats and upper back while reducing load for technique-focused training.

How to Do Leg Supported Ring Muscle-Up

  1. Set ring height: Adjust rings to chest height and inspect straps and anchors. Ensure a secure setup and clear landing area before starting the exercise.
  2. Assume starting position: Hang under the rings with a false grip, bend knees and place feet on the ground, arms straight and core engaged for stability.
  3. Engage legs and pull: Drive lightly through your feet while pulling with lats and back, keeping the false grip and a controlled, vertical pull toward the rings.
  4. Transition to dip: At the top of the pull, roll your chest over the rings to transition into the dip, maintaining false grip and elbow control.
  5. Lock out top: Press down through the rings to fully extend and lock out the elbows, pause briefly at the top while keeping shoulders stable and braced.
  6. Controlled descent: Lower back to the start slowly and under control, return to full arm extension, reset the false grip, and prepare for the next repetition.

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

Required Equipment

Rings

Progressions and Regressions

None

Frequently Asked Questions

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

This exercise improves pull-to-press coordination, builds chest, shoulders, triceps, lats and forearm strength, and teaches ring transition technique. Leg support reduces load so you can safely practice timing and false-grip control.

What are common mistakes to avoid?

Avoid losing the false grip, relying too much on leg momentum, failing to roll the chest over the rings, flaring elbows, and rushing the descent. These errors reduce efficiency and raise injury risk.

How can I progress or find alternatives?

Progress by reducing leg support, increasing reps, or practicing slow negatives. Alternatives include ring pull-ups, ring dips, band-assisted muscle-ups, or bar muscle-ups to develop similar pulling-to-press strength.