Exercise #1427

One Leg Circle

3 mins - Exercise


also known as Single Leg Circles

Muscle Focus: Abdominals.

Objective: Pelvic stabilization and mobilization of hip joint.

Start Position: Lay flat on back with arms by side, one leg straight on the mat with the foot flexed and the other leg straight up to the ceiling.

Movement: Circle the top leg across the body, down, and around while keeping the pelvis stable for five circles. Reverse the circle in the other direction, circling the leg away from the body, down, and around. Repeat on the other leg.

Precautions: Ensure the pelvis is level and stable and avoid tipping it to one side as the leg extends out. Shoulders remain relaxed while maintaining the mobility of the hip.
What You'll Need: Mat

About This Video


So we're taking a look at the fourth exercise in the list. This is the Single Leg Circle or the One Leg Circle. So I would like to first address this long body. So feel yourself stretc...


What is the best way to prevent hip popping during this exercise?
Hi Lisa....I would approach this exercise knowing that a small range of motion is best, deep abdominal engagement to help hold pelvis still. The size of circle doesn't always matter most....it's stability and mobility without 'popping' that are important. Let us know how this goes!
Yes my hip clunks when I circle out, then it's very painful at night sleeping as I can't sleep on that side & sitting on that hip is also painful. I hoped Pilates would help but I found after a break of a week over Christmas I didn't have the pain in my hip when sitting or sleeping on that side. So just to confirm, I'll do as small a circle as I can before the clunk? What is happening to my hip? I'd appreciate any advise ... Thank you
Ange ~ I've had this problem before as well. It seemed to go away by itself, but I still wanted to know what was happening just in case it came back. I found that this tutorial by Shelly Power gave a very detailed explanation of what is happening in the hip when it pops. I hope it helps!
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Thank you so much Gia
That was so informative, I will try everything advised.
Wow I'm so impressed with Pilatesanytime.... Best investment I've made in a long time!
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Keep it up Ange....and thank you too Gia! We're in this together team...!!
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Wow.... I've been doing everything Gia suggests & it's worked!
No more hip clunks.... It's all about the position!
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Ange.....this is fantastic! And Gia...thank you again for sharing your experience with Ange also. :)
And of course a special Thank You to Shelly Power for giving us the tutorial..... ??
Exactly....Shelly Power...thank you! Many hips are smiling right now I'm sure! No more clunks and pops= happy hip joints!

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