Lying Single Leg Circle
Description
The lying single leg circle is a Pilates mat exercise where you lie on your back and trace circles in the air with one extended leg while keeping the rest of your body completely still. It improves hip mobility, builds core stability, and trains the core to resist movement initiated from the limbs.
Equipment Required
Lying Single Leg Circle Instructions
- Lie flat on your back. Extend both legs straight along the floor.
- Lift your right leg straight up toward the ceiling. Point your toes.
- Press your lower back into the floor. Brace your core hard.
- Trace small, controlled circles in the air with your right leg. Keep the rest of your body still.
- Perform 5 to 8 circles in one direction, then reverse for 5 to 8 circles.
- The non-working leg stays pressed flat on the floor throughout.
- Switch to the left leg and repeat.
- Start with small circles. Increase the size only if you can keep your hips and lower back stable.
Lying Single Leg Circle Form & Visual
Lying Single Leg Circle Benefits
- Improves hip mobility through full circular range
- Builds core stability against limb movement
- Foundational Pilates mat exercise
- Trains hip dissociation from the lower back
- No equipment needed
- Excellent rehabilitation exercise
Lying Single Leg Circle Muscles Worked
- Hip flexors and extensors
- Hip rotators (internal and external)
- Adductors and abductors
- Rectus abdominis (anti-rotation)
- Transverse abdominis
Lying Single Leg Circle Variations & Alternatives
- Single Straight Leg Stretch
- Standing Hip Circle
- Bent-Knee Single Leg Circle (regression)
- Double Leg Circle (advanced)
- Side-Lying Leg Circle
