Single Leg Circles
By Amanda Turner
With Summer in full swing and some of us still zooming, I thought it was the perfect time to dive into Single Leg Circles. I LOVE Beginning exercises - want to know why?!? - it’s because they never get easier, there’s something that can always be improved upon. I also love them because they lay the foundation for (what I consider, the fun) exercises to come. I often hear, “Why do we do this exercise, I don’t feel it?” If that’s you or you’ve thought that, keep reading!!
The object of the Single Leg Circles is to use the abs to stabilize your pelvis while moving the hip socket in a circle. It’s really hard - lie down and do the exercise, I bet you’re thinking about a million and one things and not one of them is your leg moving in a circle (unless you’re new - that might be all that you’re thinking about ;))
First, we’ll go over the choreography and then we’ll go through the cues:
Single Leg Circles follows the Roll Up or Roll Over, regardless, you are lying on your back. If you’re coming from the Roll Up, you’ll lift the right leg to the ceiling, left leg anchored to the Mat. If you’re coming from the Roll Over, you’ll lower your left leg to the Mat, keeping your right leg up to the ceiling. Depending on your flexibility, the left leg might be bent, foot flat on the floor. I want your right leg straight, so modify the left leg as much as required to make that happen.
1.) Flex the Left toes up to the ceiling, reaching long through the heel, press down through your arms. Turn out your right leg so that you can access your inner thigh and glutes. Your right leg will go across the body, down, and then return to the starting position. It will look like a backwards capital D. The size of the circle is within the width of your shoulders, as you advance in your Pilates practice your circle will change in shape and size. The breath is inhale across and down exhale to return. Repeat for 5 repetitions in this direction.
2.) Next up - reverse the direction. With the right leg up to the ceiling, you’ll lower the leg, across the body, and lift the leg to return. The breath is inhale down and across, exhale to lift. On those exhales be sure that you deepen your scoop. Repeat for 5 repetitions.
3.) Switch sides - if you’re at a beginning/intermediate level - hug your right knee in and then lower it to mirror the left. Hug the left knee in and straighten it up to the ceiling. You’re ready for 5 circles in each direction, the circles in the shape of a capital D. If you’re working at an advanced level, you’ll scissor the legs to switch.
As you advance the exercise, your circles will become longer and more tear drop shaped.
Cues:
1.) If the leg is straight on the Mat, flex that foot. No matter if the knee is bent or straight, press down through the heel/foot to activate the glute (remember: pelvic stability).
2.) Reach through all limbs, including the crown of your head. Reach up through the circling leg, reach long through the bottom leg, reach long through the fingertips, reach out through the crown of your head.
3.) Press down through the arms, shoulder to palm - this engages the triceps and upper back as well as helps keep the shoulders down.
4.) Ribs in, tailbone down, scoop - we want long, lean abs, and a stable pelvis.
**The size of your Leg Circle depends on your ability to maintain all of these things.
Why do you need strong, stable Single Leg Circles?
Corkscrew in all the places
Side Kick Series on the Mat
Leg Circles on the Reformer, which progresses to Long Spinal Massage
Leg Springs
Troubleshooting:
Why is my hip popping? I have this problem also. For me, it’s only on one side and only in one direction! Make sure that you have a feeling of reaching the circling leg away, as if it could touch the ceiling, really anchor down through the bottom leg so that you’re accessing the glutes, and maybe make your circle a little smaller. I also start on my stronger side and then will do the popping side.
Happy circling!
The object of the Single Leg Circles is to use the abs to stabilize your pelvis while moving the hip socket in a circle. It’s really hard - lie down and do the exercise, I bet you’re thinking about a million and one things and not one of them is your leg moving in a circle (unless you’re new - that might be all that you’re thinking about ;))
First, we’ll go over the choreography and then we’ll go through the cues:
Single Leg Circles follows the Roll Up or Roll Over, regardless, you are lying on your back. If you’re coming from the Roll Up, you’ll lift the right leg to the ceiling, left leg anchored to the Mat. If you’re coming from the Roll Over, you’ll lower your left leg to the Mat, keeping your right leg up to the ceiling. Depending on your flexibility, the left leg might be bent, foot flat on the floor. I want your right leg straight, so modify the left leg as much as required to make that happen.
1.) Flex the Left toes up to the ceiling, reaching long through the heel, press down through your arms. Turn out your right leg so that you can access your inner thigh and glutes. Your right leg will go across the body, down, and then return to the starting position. It will look like a backwards capital D. The size of the circle is within the width of your shoulders, as you advance in your Pilates practice your circle will change in shape and size. The breath is inhale across and down exhale to return. Repeat for 5 repetitions in this direction.
2.) Next up - reverse the direction. With the right leg up to the ceiling, you’ll lower the leg, across the body, and lift the leg to return. The breath is inhale down and across, exhale to lift. On those exhales be sure that you deepen your scoop. Repeat for 5 repetitions.
3.) Switch sides - if you’re at a beginning/intermediate level - hug your right knee in and then lower it to mirror the left. Hug the left knee in and straighten it up to the ceiling. You’re ready for 5 circles in each direction, the circles in the shape of a capital D. If you’re working at an advanced level, you’ll scissor the legs to switch.
As you advance the exercise, your circles will become longer and more tear drop shaped.
Cues:
1.) If the leg is straight on the Mat, flex that foot. No matter if the knee is bent or straight, press down through the heel/foot to activate the glute (remember: pelvic stability).
2.) Reach through all limbs, including the crown of your head. Reach up through the circling leg, reach long through the bottom leg, reach long through the fingertips, reach out through the crown of your head.
3.) Press down through the arms, shoulder to palm - this engages the triceps and upper back as well as helps keep the shoulders down.
4.) Ribs in, tailbone down, scoop - we want long, lean abs, and a stable pelvis.
**The size of your Leg Circle depends on your ability to maintain all of these things.
Why do you need strong, stable Single Leg Circles?
Corkscrew in all the places
Side Kick Series on the Mat
Leg Circles on the Reformer, which progresses to Long Spinal Massage
Leg Springs
Troubleshooting:
Why is my hip popping? I have this problem also. For me, it’s only on one side and only in one direction! Make sure that you have a feeling of reaching the circling leg away, as if it could touch the ceiling, really anchor down through the bottom leg so that you’re accessing the glutes, and maybe make your circle a little smaller. I also start on my stronger side and then will do the popping side.
Happy circling!
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