Exercise
Single Leg Circle
BeginnerSupine hip mobility and pelvic stability exercise performed with one leg circling at a time.
Setup instructions
Lie on your back with one leg extended on the mat and the other leg reaching toward the ceiling. Keep both hips square and arms long by your sides. Start with a small circle to maintain pelvic control.
Breathing cues
Inhale through the opening phase of the circle and exhale to return through center with control.
Movement steps
- 1Cross the lifted leg slightly toward the midline, then circle it down, around, and back to the start.
- 2Keep the movement smooth and the opposite hip anchored.
- 3Complete several circles, then reverse direction.
- 4Switch legs and repeat with the same control.
Common mistakes
Making the circle too large too quickly; rocking the pelvis; bending the moving knee; gripping the shoulders.
Safety notes
Reduce circle size if low-back strain appears. Keep the grounded knee bent if hamstring tension limits neutral pelvic control.
Connections
Related exercises
FAQs
Is Single Leg Circle beginner-friendly?
Yes. Single Leg Circle is often taught early because the setup is simple and the movement range can be scaled.
What muscles does Single Leg Circle work?
Single Leg Circle mainly works hip flexors and deep core stabilisers to keep the pelvis steady while the leg moves.
What is Single Leg Circle good for?
It helps improve controlled hip mobility, pelvic stability, and awareness of even movement patterns side to side.
How big should the circles be?
Start small enough to keep both hips level, then gradually increase range only if the trunk stays stable.