Leg Circles (Single-Leg Circles)
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A supine exercise circling one extended leg from the hip while the pelvis stays still — training hip mobility against a stable, controlled core.
Detail
Lie supine, one leg long on the mat (or bent, foot down), the other extended toward the ceiling. Circle the raised leg — across the body, down, around, and back to the top — keeping the circle controlled and the pelvis/torso completely still (no rocking). Reverse direction after several reps, then switch legs. The powerhouse anchors the pelvis so motion comes only from the hip.
Trains hip mobility/dissociation with pelvic stability — the core resists the rotational pull of the moving leg (Pilates — The "Powerhouse" (Core Focus), Hip Circles). Keep circles small if the pelvis starts to rock or the lower back lifts; bend the supporting knee for an easier base.
Key facts
- Circle one raised leg from the hip; pelvis stays still.
- Reverse direction; the core resists rocking.
- Smaller circles if the pelvis moves or the back lifts.
Connections
- Pilates — The "Powerhouse" (Core Focus) — pelvic stabilization.
- Hip Flexors — primary movers.
- Hip Circles — hip-mobility training.
- Single-Leg Stretch — related supine core work.
Sources
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.