Exercise
Leg Springs Circles
BeginnerSupine Cadillac leg-springs exercise drawing controlled circles to train hip mobility, core stability, and even spring tension.
Setup instructions
Lie supine on the Cadillac with both feet or ankles in the leg springs. Extend the legs to a manageable diagonal and keep the pelvis centred. Rest the arms by the sides and soften the ribs.
Breathing cues
Inhale through the opening arc. Exhale to close and complete the circle.
Movement steps
- 1Inhale as the legs open into the first part of the circle.
- 2Exhale to complete the circle and bring the legs back together.
- 3Keep the circles small enough that the pelvis stays still.
- 4Reverse direction after several controlled repetitions.
Common mistakes
Making the circles too large; rolling the pelvis; bending one knee more than the other; letting the springs wobble; rushing the change of direction.
Safety notes
Start with small circles and prioritise pelvic stability. Avoid ranges that cause hip pinching or low-back strain.
Connections
Muscles worked
Goals supported
Equipment needed
Related exercises
FAQs
Is Leg Springs Circles suitable for beginners?
Yes, when the circles are small and controlled. It is a logical progression after Leg Springs Frog.
What muscles does Leg Springs Circles work?
The hip muscles guide the circles while the deep core keeps the pelvis still. The glutes and inner thighs help control the open and closing arcs.
What is Leg Springs Circles good for?
It develops hip mobility, symmetry, and spring control, making it a useful foundation for more advanced leg-spring sequences.