SINGLE-LEG CIRCLES

BEGINNER

Single-leg Circles are perfect for developing abdominal control. Working one side at a time allows you to focus on multiple leg and abdominal muscles.

Lie flat on the floor with both legs and arms extended.

Begin by bending your right knee toward your chest, and then straighten your leg up in the air. Anchor the rest of your body to the mat, straightening both knees and pressing your shoulders back and down.

Cross your raised leg up and over your body, aiming for your left shoulder. Continue making a circle with the raised leg and return to the center. Add an emphasis to the motion by pausing at the top between repetitions.

Switch directions and repeat. Repeat with other leg. Complete full movement five to eight times.

ANNOTATION KEY

Bold text indicates active muscles

Gray text indicates stabilizing muscles

* indicates deep muscles

DO IT RIGHT

LOOK FOR

• Maintaining stability in your hips and torso while your legs are mobilized.

• Elongating your leg from your hip through your foot.

BEST FOR

• triceps brachii

• gluteus maximus

• tensor fasciae latae

• rectus femoris

• biceps femoris

• adductor magnus

• vastus lateralis

• vastus medialis

• rectus abdominis

• obliquus externus

QUICK GUIDE

TARGET

• Pelvic stability

• Abdominals

BENEFITS

• Lengthens leg muscles

• Strengthens deep abdominal muscles

NOT ADVISABLE IF YOU HAVE

• Snapping hip syndrome. If this is an issue, reduce the size of the circles.