Single-leg circle (Pilates one leg circle)

Lying on your back with one leg pointing at the ceiling, you draw circles with that leg (across, down, around and up) while the pelvis stays still.

Leg circles (Pilates) family

Single-leg circle (Pilates one leg circle)

Easier option

Lying on your back with one leg pointing at the ceiling, you draw circles with that leg (across, down, around and up) while the pelvis stays still.

DemandEasy

Equipment requiredFloor space

Muscle focusAbs · Hip flexors · Adductors · Hip abductors · Quads

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

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Source-researched guide. Clinical review is pending.

How to move

Lie on your back, one leg reaching toward the ceiling with a soft knee, the other long on the mat or bent with the foot flat. Arms by your sides, pressing lightly down.
Breathe in and sweep the raised leg across the body toward the opposite shoulder.
Continue down and around to the outside.
Breathe out as it returns to the top, and pause briefly.
Keep both hip bones level and heavy: the circle is only as big as you can make it without rocking.
Circle one way, then the other, then switch legs.

Form cues

Keep both hip bones level and heavy.
Make the circle only as big as you can without rocking.
Avoid: locking the knee, gripping at the hip, or lifting the head.

Practice and cautions

5 circles each direction, each leg (the classical sequence uses 5). A suggested starting point. No trial has tested this move on its own.

Painless clicking at the hip is common; stop if you feel groin pain. Later in pregnancy, avoid lying flat on your back for more than a few minutes. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs, Hip flexors. Also: Adductors, Hip abductors, Quads.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

Workouts that use it

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Questions people ask

What muscles does the Single-leg circle (Pilates one leg circle) work?

Mainly the abs and hip flexors, with help from the adductors, hip abductors and quads.

What equipment do I need for the Single-leg circle (Pilates one leg circle)?

No equipment: your body weight and a little floor space.

Is the Single-leg circle (Pilates one leg circle) good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Corkscrew (Pilates).

How do I make the Single-leg circle (Pilates one leg circle) harder?

Progress to the Corkscrew (Pilates), or add load, range or slower lowering once your form is solid.