Pilates
Reformer Feet-in-Straps Leg Circles
Reformer Feet-in-Straps Leg Circles uses spring resistance as you circle your legs while lying down. It trains hip control and the inner thighs and glutes while your pelvis stays steady.
- Intermediate
- Isolation
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back on the carriage with your head supported between the shoulder rests.
- Place one foot in each loop, with the straps across your arches and your knees bent.
- Extend your legs together on an upward diagonal toward the footbar.
- Lower your legs toward the footbar to begin the circle.
- Sweep your legs apart in matching outward arcs.
- Circle your legs upward toward their starting height.
- Bring your legs together to complete the circle.
Form cues
- Keep your pelvis heavy.
- Keep both straps evenly tensioned.
- Keep your knees long, not locked.
- Breathe continuously through the circle.
Common mistakes
- Arching your lower backMake the downward part of the circle smaller so your back keeps its starting shape.
- Opening too wideNarrow the circle to a comfortable range without pulling at your inner thighs.
- Rushing through the returnUse a steady speed throughout the circle rather than letting the springs pull your legs back.
Safety
Large circles can strain your hips or lower back if the springs pull you beyond your controlled range. A slipping foot loop can cause a sudden leg or carriage movement.
- Have a qualified Pilates instructor select the spring setting and demonstrate safe entry and exit before your first attempt.
- Check that both loops are secure and the ropes and clips are intact before extending your legs.
- End the set if a strap goes slack or the carriage starts jerking.
If you have hip or lower-back pain, use smaller circles or ask a physiotherapist whether this movement is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Split repetitions evenly between directions, counting one complete circle as one rep.