Also known as: ring knee raise, ring knee tuck, ring leg raise, rings knee tuck

What is Ring Support Knee Raise?

The Ring Support Knee Raise is a medium-level calisthenics exercise on rings where you raise your knees from a stable support to load the core, triceps, chest, and shoulders. It builds ring stability, pressing control and midline strength for intermediate trainees working on progressions.

How to Do Ring Support Knee Raise

  1. Set ring height: Adjust rings to waist height and grip firmly; jump or step into full support with straight arms and packed shoulders for a stable start.
  2. Brace your core: Tilt your pelvis slightly and brace abs and glutes to protect the lower back and create a rigid torso before initiating the raise.
  3. Drive knees up: Exhale and pull your knees toward your chest using abdominal contraction while keeping arms straight and rings steady, avoiding excessive swing.
  4. Control the descent: Slowly lower your legs back to full support with control, maintaining shoulder stability and preventing the rings from rocking.
  5. Reset and breathe: Inhale in support, reset scapular position if needed, then exhale to initiate the next rep; prioritize quality over speed for safety.

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
Equipment: Rings

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Ring Support Knee Raise?

This move improves core strength, shoulder stability, and pressing control while engaging triceps and chest. It transfers to better ring support and prepares you for advanced ring transitions and leg raise progressions.

What are common mistakes to avoid?

Common errors include collapsing the shoulders, swinging the hips, using momentum, and failing to brace the core. Keep shoulders packed, control each rep, and avoid excessive leg momentum to reduce injury risk.

How can I progress or regress this exercise?

Regress by performing knee raises on a stable low ring or with feet on the ground for partial load. Progress to straight-leg raises, weighted knee tucks, or slow eccentric leg lowers on rings as strength improves.