Pilates · Beginner
Single leg circles
Also called Leg circles
Single leg circles is a pilates mat exercise where you lie on your back and draw circles in the air with one raised leg. It trains the hip to move freely while the pelvis stays still. The size of the circle should match your control, so smaller and steadier beats large and wobbly.
How to do Single leg circles
- 1Lie on your back with your arms long by your sides, palms pressing lightly into the mat.
- 2Bend your left knee with the foot flat, or extend your left leg long on the mat.
- 3Lift your right leg toward the ceiling, keeping a soft bend in the knee if your hamstrings feel tight.
- 4Inhale and circle your right leg across your body, then down toward your left leg.
- 5Exhale and sweep it around and back up to the start, keeping both hips heavy on the mat.
- 6Make five circles in one direction, then reverse for five more.
- 7Lower your leg and repeat on the other side.
Common mistakes and how to fix them
The hips rock side to side with each circle.
Make the circle smaller and press your arms into the mat until your pelvis stays still.
The lifted leg is held stiff and locked.
Soften the knee slightly so the circle can move freely from the hip.
The circles are rushed.
Slow down so each circle takes a full breath, inhaling for the first half and exhaling for the second.
The bottom leg lifts or rolls out.
Bend the bottom knee and plant the foot flat for extra stability.
Modifications
- Keep the bottom knee bent with the foot flat on the mat.
- Bend the lifted knee and circle from the hip with a shorter leg.
- Loop a strap around the lifted foot if your hamstrings feel tight.
- Make the circles very small, about the size of a dinner plate.
Benefits
- Trains smooth, controlled movement at the hip.
- Builds core stability while the leg moves.
- Gently stretches the hamstring of the lifted leg.
- Teaches the difference between moving the leg and moving the pelvis.
Breath
Inhale as you start each circle and exhale as you finish it. Keep the breath smooth and let it set the pace.
Take care
Take care with hip or lower back injuries, and keep the circles small if anything clicks or pinches. Stop if you feel sharp pain.
Single leg circles questions
What do pilates single leg circles work?
Single leg circles work the core muscles that keep your pelvis still, along with the muscles around the hip. They also gently stretch the hamstring of the lifted leg.
How big should my leg circles be?
Only as big as you can make them with your pelvis still. Start small and let the circle grow as your control improves.
Should my leg be straight in single leg circles?
A straight leg is the classic version, but a soft or bent knee is fine. Choose the shape that lets your pelvis stay steady.
