How to Do One Leg Circle Pilates Exercises

Performing the one leg circle Pilates exercise is a great way to strengthen your hamstrings, quads and hip flexors while keeping your pelvis still. Follow these steps to learn how to do one leg circle exercises so that you can include them in your exercise routine.

Difficulty: Moderately Easy

Instructions

1. Lie flat on your back with your hands resting down at your sides. Press your hips, abdomen and back firmly into the ground for the duration of the exercise, and make sure to lie on a comfortable mat.

2. Bring your right knee up to your chest, and slowly lift your right leg up into the air. Keep your knee loosely bent once you lift your leg up, and turn your knee slightly out to the right.

3. Rotate your right leg around to the right, in a clockwise motion, keeping your abdominal muscles tight and your hips pressed into the floor. Repeat this rotation at least five times.

4. Change the direction of your leg circle, moving your leg counter clockwise this time. Your right leg should cross over your center line when circling in this direction. Repeat this motion at least five times.

5. Keep your left leg relaxed on the ground while rotating your right leg. You may also bend your left leg if this is more comfortable for you.

6. Repeat the Pilates leg circle using the left leg. Make sure to rotate your leg in both directions, keeping your hips, back and shoulders planted firmly into the mat.

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