Pilates
Cadillac Leg Spring Circles
Cadillac Leg Spring Circles is a Pilates exercise where you circle your legs against spring resistance while lying on your back. It trains hip strength and control while your pelvis stays still.
- Intermediate
- Isolation
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back beneath the leg springs with your arms resting beside you.
- Place one foot in each strap with your knees bent.
- Extend your legs together diagonally upward.
- Open your legs to about shoulder width.
- Sweep your legs downward in matching arcs until your feet meet.
- Raise your joined legs to the starting angle to complete the circle.
- Bend your knees toward your chest after your final repetition.
- Remove the foot straps with assistance.
Form cues
- Keep your knees softly extended.
- Breathe evenly through each circle.
- Move both legs at the same pace.
Common mistakes
- Arching your lower backKeep the bottom of each circle high enough that your pelvis does not tip forward.
- Circling too wideNarrow the circle to a range where your hips stay level without groin discomfort.
- Letting the springs snap your legs upwardSlow the upward portion so you resist the spring pull throughout the return.
Safety
Excessive range or resistance can strain your hips or lower back when you lose pelvic control. A slipping strap or unsecured spring can recoil and cause injury.
- Have a qualified Pilates professional set the spring attachment height and resistance before your first session.
- Check that spring clips are closed and straps are undamaged before use.
- End the set if a strap shifts, a spring becomes slack, or you cannot maintain control.
If you have current hip or lower-back pain, use a smaller range or ask a physiotherapist whether this movement is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Cadillac
Sets and reps
- Sets
- 1–2
- Target
- 5–8 reps each direction
- Rest
- 45 sec
Reverse the circular path after completing the repetitions in the first direction.