Single Leg Circle
- Beginner
- Pilates
The single leg circle traces slow circles with one leg raised while you lie on your back, pelvis anchored and the other leg long on the mat. It trains the abs and quads by controlling the hip through a small range rather than a big kick. Beginners use it as a Pilates warmup, cooldown or recovery flow.
- Muscles
- Abs, Quads
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Lie on your back with one leg extended up.
- Anchor your pelvis and keep the other leg long on the mat.
- Draw controlled circles with the raised leg.
- Reverse direction, then switch legs.
Form cues
- Keep a slight bend in the raised knee.
- Keep the circles small and controlled, not wide.
- Breathe out as the leg circles down and around.
Common mistakes
- Pelvis rocks side to side during the circle. Keep both hips pressed evenly into the mat.
- Bottom leg lifts off the floor. Press that leg long and heavy down.
- Neck tenses and head lifts up. Keep your neck long and head resting down.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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