Pilates
Pilates Hip Circle
The Pilates Hip Circle is a seated exercise in which you circle both raised legs while supporting yourself on your hands. It challenges abdominal control as your legs move around your torso.
- Advanced
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Sit on your mat with your legs extended together in front of you.
- Place your palms behind your hips, slightly wider than your shoulders, with fingers pointing outward.
- Lean your torso back over your supporting arms.
- Lift both straight legs together to an upward diagonal.
- Circle your feet to one side, downward, across to the other side, and back to the starting diagonal.
- Trace the next circle in the opposite direction.
- Bend your knees toward your chest to finish.
- Lower your feet to the mat.
Form cues
- Keep your chest lifted.
- Make the circle smooth, not fast.
- Exhale through the lowest part.
- Keep your neck long.
Common mistakes
- Circling beyond your controlShrink the circle until you can keep your lower back from arching as your legs descend.
- Collapsing into your shouldersPress firmly through your palms so your upper body stays supported rather than sinking between your arms.
- Letting the legs separateKeep your inner thighs touching so both legs travel as one unit.
Safety
The long leg lever can strain your lower back if fatigue overwhelms abdominal control. Supporting your weight with your hands behind you can also irritate your wrists or shoulders.
- Start with bent-knee circles before attempting the straight-leg version.
- Use a nonslip mat so your supporting hands cannot slide.
- End the set when you need momentum to bring your legs back up.
- Stop if you feel pinching or pain in your back, hips, shoulders, or wrists.
If you have an existing back, hip, wrist, or shoulder problem, ask a physiotherapist whether a supported bent-knee version is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 4–6 reps per direction
- Rest
- 45 sec
Count one complete circle as one rep, alternating directions.