Pilates exercises explained

One Leg Circle

The Pilates exercise "One Leg Circle" improves mobility in the hip joint. At the same time we learn to keep the pelvis stable against the movement through the deep abdominal muscles.

The exercise also stretches the rear leg muscles and trains coordination by requiring controlled movement of the legs in the air.

This exercise is suitable as preparation for all Pilates exercises in the lateral position.

Exercise description

In the supine position we keep one leg stretched on the floor and lift the playing leg over Table Top stretched into the vertical position. The feet are in point, the arms rest actively on the mat.

In the inhalation we start circling, bringing the leg towards the body and in the exhalation away from the body, without rocking the pelvis along.

If there is a lack of flexibility in the back of the thigh, the game leg can be bent.

The feet can also be held in flex as a variant.

We circle the leg bent or extended 4 times in one direction, then 4 times in the other direction before switching legs.

Frequently asked questions

How large may the circles be drawn?

The radius depends on the stability of the pelvis. As soon as the pelvis moves, we keep the circle smaller.

What to do with shortened leg muscles?

Stand or play leg bend slightly.

Pro Tip From Maria

If the pelvis feels unstable despite control, the extended leg can be placed on the floor. It can also be helpful if we actively press the arms into the mat again and again.

Imagining the head of the thigh circling like a wooden spoon in a pan may help with exercise performance.