Pilates
Pilates Single-Leg Circle
The Pilates Single-Leg Circle uses controlled leg circles while you lie on your back to train hip control and the ability to keep your pelvis steady.
- Beginner
- Isolation
- Low injury risk
- Rest 30 sec
How to do it
- Lie on your back with both legs extended on the mat, arms by your sides and palms down.
- Raise one leg toward the ceiling with your knee comfortably straight.
- Trace a small circle with your raised foot, moving slightly across your midline, down, outward, and back to the starting position.
- Reverse the circle's direction after completing your repetitions.
- Lower your raised leg to the mat.
- Repeat with your other leg.
Form cues
- Keep both sides of your pelvis heavy.
- Breathe smoothly through each circle.
- Keep your shoulders relaxed.
Common mistakes
- Swinging through the circleSlow down enough that you could pause your leg anywhere along its path.
- Forcing the knee straightAllow a slight knee bend if straightening your leg creates a strong pull behind your thigh.
- Turning the resting leg outwardKeep the resting leg's kneecap facing the ceiling.
Safety
Large or forceful circles can strain the front of your hip or groin. Letting your lower back arch as the leg descends may irritate your back.
- Limit the downward arc before your lower back starts lifting away from the mat.
- End the set when fatigue makes the movement difficult to control.
- Stop if you feel hip pinching or sharp pain.
If keeping the resting leg straight causes back discomfort, bend that knee with your foot on the mat; seek physiotherapy advice if discomfort persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 1–2
- Target
- 5–8 reps per direction per leg
- Rest
- 30 sec
Count one complete circle as one rep.