Legs
Leg Circles
Benefits
- ✓Improves hip joint mobility and range of motion
- ✓Strengthens the adductors and abductors of the thighs
- ✓Stabilizes the pelvis during dynamic leg movement
Instructions
- 1.
Starting position
Lie on your back on the reformer. Place your feet in the foot straps. Arms are alongside the body. Set the springs to medium-light resistance (1–2 springs). Legs are extended vertically upward.
- 2.
Circular movement
Open the legs to the sides, lower them down, and bring them back together upward, describing a circle. Keep the pelvis still and stable on the reformer. Perform 5 circles clockwise and 5 counterclockwise.
- 3.
Control and breathing
Inhale as you open the legs and exhale as you bring them together. Control the speed — the movement should be smooth and without jerking. The lower back stays pressed into the reformer.
Modifications & Equipment
Equipment needed
With smaller circles
Reduce the diameter of the circles and gradually work toward a larger range. This is suitable for limited hip joint mobility.
With bent knees
If maintaining straight legs is difficult, slightly bend the knees. Focus on pelvic stability.
Iyengar variation
Keep the circle small and precise. If the lower back is unstable, place a hand or folded blanket under the pelvis for support. Prioritize pelvic levelness, long waist, and quiet ribs over a big range of motion. Beginners with back or neck issues: bend the non-working leg and work one leg at a time — stop before the spine arches or twists. The goal is smooth control, not a bigger circle.
Common mistakes with Leg Circles
The three most common mistakes: (1) making circles too large, (2) letting the pelvis rock with each movement, (3) gripping with the hip flexors. The fix: shrink the range, steady the pelvis with the abdominals, and move the leg from the hip socket rather than the thigh muscles. If the neck tightens, lower the head or add support until the torso stays relaxed.
⚠Contraindications
- •Hip joint issues — reduce the diameter of the circles
Frequently Asked Questions
Why are leg circles important for runners?
Leg circles improve hip joint mobility and strengthen the pelvic stabilizers, which is key for proper running biomechanics and injury prevention.
How many springs are needed?
Usually 1–2 springs. Less resistance means a greater core challenge, as you need to stabilize the pelvis on your own.