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20 Highly Effective Ring Workouts for Bodyweight Strength and Conditioning


20 Highly Effective Ring Workouts for Bodyweight Strength and Conditioning
Table Of Contents

Gymnastic or Olympian rings are popularly associated with Olympians or circus acrobats. But gone are the days when this exceptional piece of equipment was handy for gymnasts only; it has now become a staple in all high-tech fitness clubs. 

If you are working in a gym, where you have seen these rings in a dark corner attracting nothing but rust, it’s time to bring them out and use them for good.

As a gym enthusiast, you are probably aware of the popularity of bodyweight exercises. Since suspension training has been around for decades, gymnastic rings are one of the simple pieces of equipment that can take your calisthenics game to the next level.

Whether you aim to build incredible core strength, improve coordination, or enhance upper body power, these rings could be the key to achieving your goals in the most efficient manner possible.

These might appear intimidating and challenging, especially if you have seen a seasoned gymnast performing with these. But they can be utilized by any individual irrespective of their fitness level. 

Since these ring workouts require additional body stabilization, it sets a new stimulus. It focuses not only on a single group of muscles but on different groups simultaneously. There are numerous benefits of gymnastic rings exercises that will compel you to add them to your workout routine:

1. Works on Several Muscles

Gymnastic ring workouts target muscles that you wouldn’t even know existed. No conventional training can compare to the deep stimulation of ring training. Due to the instability of the fitness tool, you have to push your body to a higher intensity level to perform a pull-up.

This recruits way more muscle fibers in the process and builds strength in them. This workout requires more control and time during tension which stimulates muscle adaptations. 

2. Improves Stability

Suspending your body above ground adds a whole new level of complexity to your movement. For example, performing a regular push-up, which requires placing your hands on the ground in a fixed position, is different from suspending your body in the air. 

This makes it annoying to keep your hands in the same place. After your initial ring training sessions, the gymnastic rings workout enhances your mind-muscle connection and improves performance. The Mind Pump Show explains the importance of ring exercises extensively in their video.

3. Enhances Mobility

These ring workouts increase your range of motion. Ring exercises are compound movements that challenge your ability to move through your range of motion, allowing you to explore the full range of motion. 

The exercises prevent movement in the shoulder, making it tricky for you to grasp the rings securely and balance your weight. You will perform one ring exercise to attain the spectrum of your full body feats. But it will improve your flexibility, stability, and mobility drastically. 

4. Prevents Inflammation

Since the ring workout stimulates the natural movement pattern in your body, it results in lesser stress on your wrists, elbows, and shoulders. These movements do not place pressure on your ligaments and tendons, reducing the risk of injuries and inflammations.

5. Supports Versatility

One of the best advantages of gymnastic rings is that they are supremely versatile. Whether you’re in a park, an urban area, or your home, you can work out with these. Just hang them on a tree, staircase, or pull-up bar, and showcase your creativity.

The adjustable straps allow you to adjust the height as per your preference and modify your exercises. Just ensure that the fixation of these rings is stable and the anchor point can handle the weight. To ensure a powerful grip, quality movement, and strength, gymnastic rings by DMoose are the ideal choice.

Gymnastic & Workout Rings for Bodyweight Training

Gymnastics rings for fitness is an amazing tool that helps you build a physique like a gymna...

Gymnastic Rings Exercises

1. Support Hold

  • Set the rings low enough to hop up in the position.
  • Keep your elbows facing forward and shoulders pressed.
  • Keeping your palms facing outward, grab the rings.
  • Now hop up in the air till your elbows are locked out.
  • If you are a beginner, work in sets of 10 sec and 20 sec till you can hold the position for one minute.

2. Ring Layout

  • Adjust the height of the rings to your waist.
  • Stand in between with your elbows locked.
  • Flex your abs and extend the rings out in front of you. Extend them to the point your arms are straightened out, and your body is standing on your toes.
  • Pull them back to the starting point and flex your abs. 
  • Go for 2 sets of 10 reps each. It will work on your core and give your upper body a greater pump.

3. Bulgarian Split Squat

  • This excellent leg exercise works on your lower body strength and improves your body’s overall mobility.
  • Balance your body on one foot and place your rear foot on the ring behind you.
  • Keeping your core straight, squat with one leg.
  • Complete 4 sets of 20 reps each. 
  • Switch legs and repeat.

4. Inverted Hang

  • This is a challenging exercise that improves your body’s overall alignment. If you are looking for a reliable piece of equipment for this exercise, try the gymnastic rings by DMoose.
  • You need to have an excellent grip to get this exercise done.
  • Hold the rings tight and invert your body upwards so that your feet are towards the ceiling and head towards the ground.
  • Complete 4 sets of 30-second hold. 
Gymnastic & Workout Rings for Bodyweight Training

Gymnastics rings for fitness is an amazing tool that helps you build a physique like a gymna...

5. Ring Row

  • This is an excellent exercise for building pulling strengths required for other exercises like Front Lever.
  • Set the rings at your waist height and lie underneath them.
  • Keeping a false grip, pull yourself back in a way that the rings touch your chest.
  • Keep your quads, glutes, and abs tight throughout the movement.
  • Get back to the initial position in a slow and controlled manner.
  • Complete 4 sets of 10 reps each.

6. Ring Pull Up

  • This is an advanced variation of pull-ups.
  • Using a false grip is significant in this ring exercise. Flex your wrist and roll your hand so that the pinky finger touches the top of the ring. This will help you pull with greater power.
  • Turn the rings out and pull yourself up by squeezing your glutes and lifting your feet.
  • Pull your body as high as you can till the rings touch your chest.
  • Then slowly descend. Make sure not to lose the false grip and arch while descending.

7. Ring Push Up

  • This is an advanced variation of a regular push-up.
  • Set the rings at a low height to hold them in a push-up position.
  • Tighten your glutes and turn the rings out.
  • Perform your push-ups by keeping the rings parallel and your form solid.
  • Complete the desired number of reps.

8. Ring Dip

  • This is a variation of a regular dip. 
  • Turn the rings out and engage your glutes.
  • Pull yourself up, then descend to the bottom without losing the hollow chest and tight form.
  • Make sure the rings stay parallel to each other.

9. Ring Fly

  • This is an advanced variation of dumbbell chest fly. Set the rings in a push-up position.
  • Now extend the arms so that the rings are perpendicular to your body.
  • Then push the rings back to the starting position. 
  • Make sure not to arch your back and keep your abs engaged. 

10. L-Sit

  • This is a fantastic exercise to build core strength and mobility.
  • Start in a Support Hold position. Then, pull yourself up by keeping the rings out.
  • Then stretch your legs in front of your body to form an L shape.
  • Keep a hollow chest, tight glutes, and locked elbows.
  • Keep your toes pointed out and rings close to your hips.
  • Return to the starting position.
  • Complete 4 sets of 30-second hold. 

11. Skin The Cat

  • This famous exercise improves your overall mobility and straight arm pulling strength. 
  • Keeping your palms facing inwards, pike up.
  • Bring your toes towards the rings and start rotating your body slowly in an inverted hang position.
  • Then, move your body backward to get in a hanging position.
  • Push your body back as far as possible. It should give you a deep stretch but stay within your comfort limits.
  • Make sure to keep your arms straight.

12. Meet Hook

  • This is a challenging workout that enhances your overall mobility and grip strength.
  • Take a false grip on one ring with your right hand and place the right foot underneath straight.
  • Then pull from one shoulder and rotate your body.
  • Rotate it to fold yourself in a compressing position.
  • Complete 4 sets of 30-second hold. 

13. Skull Crushers

  • With the rings in front of you, stand at a 45-degree angle and take a pronated grip.
  • Bend your elbow and lock them out.
  • Now, lower your body so that your forehead touches the rings.
  • Get back to the starting position. 
  • Repeat for the desired number of reps.

14. Shoulder Stand

  • This is a stellar exercise to build your core strength.
  • Start with a support hold position and bend your body to a 90-degree angle.
  • At the same time, bend your elbows to dip your shoulders forward and downwards. 
  • Now your body should be upside down. Make sure it is as straight as possible.
  • Keep the rings close to your chest and core embraced.

15. Y’s

  • This is one of the best back ring exercises that advance your progression.
  • Grab the rings and start walking backward. 
  • Extend your arms till your body gets at a 45-degree angle.
  • Pull the rings back and up and bring your body forward to make a Y shape.
  • Keeping your movement slow is the key to effectiveness.
  • Try to stand higher to make it easier as a beginner. 

16. One Arm Chin Up (OAC)

  • This is one of the best ring exercises that develops pulling strength. 
  • Grab the handle using a false grip and keep your shoulder straight and locked.
  • Pull yourself up and rotate the rings inwards till your chin touches the rink. 
  • Slowly descend yourself to a dead hang. 
  • Switch arms and repeat. 
  • Complete 5 sets of 10 reps each. 

17. Front Lever

  • This is a popular ring exercise in which you lower yourself from an inverted hang.
  • You have to keep your arms straight until your body is completely horizontal and facing upwards.
  • If you are an advanced-level athlete, you might be able to pull your body into a horizontal position directly from a dead hang.
  • This exercise builds your core back and strengthens your tendons too.
  • Complete 4 sets of 30-second hold.

18. Back Lever

  • This is another one of the best ring-back workouts. 
  • As opposed to the front lever, you will lower yourself from an inverted hang and horizontal position so that your body faces the ground.
  • This exercise builds your core back and strengthens your tendons too.
  • Complete 4 sets of 30-second hold. 

19. Iron Cross

  • This is the guru of all ring exercises and has high popularity due to the amount of control and strength it requires.
  • Start the exercise in a support hold position, then roll your shoulders forward to get your body in a cross position.
  • When you lower your body down, pull down on the rings to generate greater tension and control.
  • Stop the movement as soon as your arms get perpendicular to your body.
  • Make sure to keep your glutes and core engaged and wrists and arms straight throughout the movement. 
  • Rolling your shoulder forward is one of the substantial aspects of the exercise as it provides extra support. 
  • Complete 4 sets of 10-second hold.

20. Planche

  • This is one of the most challenging ring workouts, which requires you to hold your body parallel to the ground.
  • Your body must hold sufficient connective tissues to perform this exercise.
  • Hold the rings turned outwards and pull your body up in the air. 
  • Keeping your palms facing forward, rotate your lower body backward to form a straight line.
  • Now, your body would be parallel to the ground. Make sure to keep your arms straight.
  • The difficulty level is very high due to the increased range of motion and stability demand. 


Ring workouts are an excellent way to incorporate complex movements into your bodyweight workout routine. They work on several muscle groups simultaneously, enhance your motion, improve mobility, and support versatility. They make your workout routine more challenging and help you build a better body. 

Reading List

Heart Health and Exercise

Best Leg Exercises of All Time

Post-workout Recovery: Let Your Sore Muscles Heal

Top 5 Ways to Gain a Muscular Body Without Going to Gym

Article Sources

  • Schärer, Christoph, et al. “Specific Eccentric–Isokinetic Cluster Training Improves Static Strength Elements on Rings for Elite Gymnasts.” International Journal of Environmental Research and Public Health, vol. 16, no. 22, Nov. 2019, p. 4571. PubMed Central,
  • Skopal, Lauren, et al. “THE EFFECT OF A RHYTHMIC GYMNASTICS-BASED POWER-FLEXIBILITY PROGRAM ON THE LOWER LIMB FLEXIBILITY AND POWER OF CONTEMPORARY DANCERS.” International Journal of Sports Physical Therapy, vol. 15, no. 3, May 2020, pp. 343–64. PubMed Central,

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