Single Leg Circle

Single Leg Circle

The Single Leg Circle is a fundamental Pilates exercise that perfectly illustrates the principle of dissociation: mobilizing one joint (the hip) while stabilizing the rest of the body. This exercise teaches the practitioner to maintain an immobile pelvis while the leg draws fluid circles, developing the coordination and body awareness central to Pilates.

Targeted Anatomy

The circular leg movement engages the hip flexors (psoas-iliacus, rectus femoris), adductors, and abductors depending on the circle phase. The transversus abdominis and obliques are the true protagonist muscles as they maintain pelvic and trunk stability. The pelvic floor muscles participate in deep stabilization. The hamstrings of the elevated leg are stretched in the vertical position.

Step-by-Step Execution

1. Starting position: Lie on your back, arms alongside the body, palms on the floor. One leg extended toward the ceiling, the other leg extended on the floor (or knee bent for beginners).
2. Stabilization: Engage the center, flatten the lower back. Both sides of the pelvis must remain anchored to the floor.
3. Inhale — Circle phase: Draw a circle with the raised leg, about the size of a dinner plate. The movement originates from the hip, not the knee or foot.
4. Trajectory: Bring the leg toward the nose (crossed), then outward, then down, and back up to center. One complete circle.
5. Exhale: Control the return to the starting point.
6. Direction change: After 5 circles in one direction, reverse.
7. Leg change: Repeat on the other side.

Key Points and Breathing

• The pelvis must absolutely not tilt or roll from side to side.
• Circle size is secondary: pelvic stability takes priority over range of motion.
• Movement is fluid and continuous, without jerking at the bottom of the circle.
• Shoulders remain relaxed and anchored to the floor.

Repetitions

5 circles in each direction per leg. Total: 20 circles.

Modifications

• Beginner: Bottom leg knee bent (foot flat), very small circles, raised leg slightly bent.
• Intermediate: Straight legs, medium-sized circles, 5 in each direction.
• Advanced: Larger circles (without losing stability), arms crossed over chest to remove hand support.

Contraindications

• Hip instability or recent prosthesis (range restrictions per surgical protocol).
• Acute piriformis syndrome.
• Acute lower back pain (adapt with reduced range).

Target Audience

This exercise is accessible to all levels and constitutes a valuable tool in hip rehabilitation. Physiotherapists frequently use it to restore hip joint mobility after immobilization, improve pelvic proprioception, and strengthen deep stabilizers. It is excellent for runners and dancers who need optimal hip-pelvis dissociation.