What is Ring Support Knee Raise?

The Ring Support Knee Raise is a medium-level ring exercise that raises the knees from a supported ring position to build core strength while recruiting triceps, chest, and shoulders. It improves stability, scapular control, and ring-specific pressing strength; suitable for athletes with basic ring support proficiency.

How to Do Ring Support Knee Raise

  1. Set rings height: Adjust rings to waist height and check strap security; start lower if new to rings to reduce fall risk and ensure safe practice.
  2. Grip and support: Grip rings with false grip or neutral hold, lock the shoulders down, and hold a stable ring support before initiating movement.
  3. Brace core: Take a deep breath, brace your abs and glutes, maintain a neutral pelvis to prevent lumbar strain during the raise.
  4. Raise knees: Slowly lift knees toward chest using core control, keeping legs together and minimizing hip swing; pause briefly at the top.
  5. Lower with control: Lower legs slowly to full ring support, avoid dropping shoulders or collapsing the scapulae; reset shoulder position between reps.

Muscle Groups

Triceps, Chest, Core, Shoulders

Description

Description to follow

As you lower your hips, keep your legs straight but allow your arm to bend as you push forward so that your chest nearly grazes the floor like a dive bomber.

Press back through your hands to full arm extension and repeat for the required number of reps.

Curve your back and extend your arm without locking out; your face should be looking forward the top. Hold for a count and reverse direction, pushing your hips up so that you're back in an inverted V.

Movement Group

Core

Required Equipment

Rings

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Ring Support Knee Raise?

This exercise builds core strength, improves scapular stability and ring support endurance while recruiting triceps, chest and shoulders. It also enhances ring-specific control and transfers to pressing and stability work on rings.

What common mistakes should I avoid when doing it?

Avoid using momentum or swinging, letting the shoulders collapse, rounding the lower back, and gripping too tightly. Poor scapular control or uncontrolled descent increases injury risk and reduces effectiveness.

How can I progress or modify the Ring Support Knee Raise?

Regress with feet-supported or band-assisted ring holds and partial raises. Progress to straight-leg raises, longer holds, added load, or combine with L-sit work once strict ring support control is mastered.