Leg Assisted Ring Muscle Up
Explanatory Video
Description
The Leg Assisted Ring Muscle Up is a progression exercise to help build the strength and technique needed for a full ring muscle up. Begin by setting the rings at a height where you can comfortably reach them while standing. Start with your feet on the ground or a box to assist with the movement. Grip the rings with a false grip, ensuring your wrists are above the rings. Pull yourself up explosively, using your legs to assist as needed, transitioning your chest over the rings. Finish by pressing up into a dip position. Focus on maintaining control throughout the movement and gradually reduce leg assistance as you build strength.
Difficulty & Category
Intermediate
Dynamic
Affected Muscles
Latissimus Dorsi
Biceps Brachii
Triceps Brachii
Deltoid (Anterior)
Pectoralis Major
Body Areas
Back
Arms
Shoulders
Chest
Similar Exercises
The Standing Ring Muscle Up Transition focuses on practicing the transition phase of a muscle-up while standing. This exercise is excellent for building the necessary strength and technique for a full muscle-up.
To perform this exercise, set the rings at a height where you can comfortably stand and reach them. Begin by gripping the rings with a false grip, ensuring your wrists are above the rings. Start in a standing position with your feet firmly planted on the ground.
Initiate the movement by pulling yourself up towards the rings, keeping your elbows close to your body. As you reach the highest point of your pull, transition by rotating your wrists and pushing your chest over the rings. Focus on a smooth and controlled transition, ensuring your shoulders move over the rings.
Once your chest is above the rings, press down to complete the transition. Lower yourself back to the starting position and repeat. This exercise helps in developing the coordination and strength needed for the muscle-up transition phase.
Dynamic
Intermediate
Last updated: 3/6/2026