Pilates
Spine Corrector Leg Circles
Spine Corrector Leg Circles is a Pilates exercise in which you circle both legs while your pelvis rests on a curved support. It trains hip control and inner-thigh and glute strength while you keep your trunk steady.
- Intermediate
- Isolation
- Moderate injury risk
- Rest 45 sec
How to do it
- Lie on your back with your pelvis supported on the barrel’s curve and your shoulders and head resting on a mat.
- Grasp the apparatus handles or sides beside your hips.
- Extend both legs toward the ceiling.
- Open your legs into a narrow V.
- Sweep your legs downward and inward in matching arcs until your feet meet.
- Raise your joined legs back toward the ceiling to complete the circle.
- Reverse the circle’s direction after completing your planned repetitions.
- Bend your knees toward your chest to finish the set.
Form cues
- Keep both sides of your waist long
- Reach through your toes
- Exhale through the downward sweep
- Keep your shoulders relaxed
Common mistakes
- Arching your lower backKeep the bottom of each circle higher so your lower back does not arch farther as your legs descend.
- Rocking your pelvisNarrow the circles until your pelvis stays centered on the support.
- Swinging through the circleUse an even pace that lets you stop your legs anywhere along the path.
Safety
Large circles can strain your lower back or hips when your legs pull your pelvis out of position. Sliding on the curved support can shift pressure toward your neck.
- Place the spine corrector on a nonslip surface before mounting it.
- Keep your head and shoulders supported without bearing weight on your neck.
- Practice getting into and out of position with bent knees before attempting straight-leg circles.
- End the set if you slide or can no longer control the leg path.
If you have neck, back, or hip pain, use a floor-based alternative or ask a physiotherapist whether this supported position is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Spine Corrector
Sets and reps
- Sets
- 2–3
- Target
- 5–8 reps in each direction
- Rest
- 45 sec
One complete circle with both legs counts as one rep.