Pilates One Leg Circle Exercise: How to Perform It and Key Variations

The Pilates One Leg Circle exercise is a refined circular movement that helps the body rediscover flexibility, control, and core strength. More than just a foundational exercise, it also serves as a starting point for a deeper and more refreshing Pilates practice each day. 

What Is the Pilates One Leg Circle Exercise?

The One Leg Circle exercise, also known as the leg circle exercise, is an effective movement that helps strengthen the abdominal muscles, lower back, hips, glutes, and legs. This exercise can be easily performed at home using only a Pilates mat.

Benefits of the exercise:

• Strengthens the abdominal muscles, lower back, hips, glutes, and legs
• Improves flexibility and overall coordination
• Enhances blood circulation
• Helps reduce stress and anxiety

How to Perform the Pilates One Leg Circle Exercise

Lie on your back with both legs extended forward and arms resting straight by your sides, palms flat on the floor. Engage your core to press your lower back into the mat. Maintain this spinal position throughout the entire exercise.

• Lie flat on the mat, extend your legs, and lower your arms to the sides. Draw the abdomen in so there is no space between your lower back and the floor.
• Draw one knee toward your chest and lift the leg into the air. Point your toes and slightly abduct the leg.
• Inhale and gently move the leg toward the opposite shoulder.
• As you exhale, lower the leg down, then circle it back to the starting position as if drawing a circle on the mat.
• Repeat this movement 5 times, then reverse the direction for another 5 repetitions.
• Perform the same sequence with the other leg.

Notes when performing the Pilates One Leg Circle exercise:

• Make sure your pelvis does not rock or tense as the leg moves. Press the pelvis into the mat and engage the abdominal muscles.
• Do not move the leg too far. Aim to draw controlled circles within your body’s frame. Pelvic stability is more important than leg range.
• Coordinate your breath with your movement, keeping the motion smooth and fluid. Inhale as you lift the leg and exhale as you lower it.

Variations of the One Leg Circle Exercise

Listed from the easiest to the most challenging, these leg circle variations help you progress gradually and adapt the exercise to your individual training needs.

Side Leg Circles

Try this variation to place greater emphasis on the glute muscles. Lie on your side with one leg stacked on top of the other. Extend the bottom arm and rest your head on it, while placing the top hand on the floor in front of your body for support.

Lift the top leg and perform circular movements. The core works less than in the traditional leg circle, but the outer hips and glutes work harder to resist gravity.

Bent Knee Leg Circles

For an easier option that reduces core demand, perform the supine leg circle with the non working leg bent and the foot flat on the floor.

This modification helps stabilize the pelvis and spine more effectively.

One Leg Circle with Ball

While performing the Pilates One Leg Circle exercise, hold a ball between your legs and move the active leg in a circular motion while gently squeezing the ball. Focus on pressing the pelvis into the mat and maintaining control throughout the movement. Repeat 5 times in each direction, then switch legs. This variation also helps strengthen the inner thighs and pelvic muscles.

Raised Leg Circles

To increase the challenge, try moving both legs at the same time. Also known as double leg circles, this variation requires both legs to be lifted off the floor while performing the circular motion.

This significantly increases the demand on your core muscles.

Single Leg Half Bridge Circles

Lie on your back with one foot on the floor. Press through the heel and engage the glutes to lift into a single leg bridge position.

Hold this position, extend the lifted leg upward, and point the toes toward the ceiling.

Keeping the hips level and stable, circle the raised leg counterclockwise, then reverse the direction for an equal number of repetitions. Repeat with the opposite leg.

Plank Leg Circles

Turn over and perform the leg circle exercise in a plank position.

Come into a forearm plank, lift one leg off the floor, and move it in small circles while keeping the hips steady and level. Focus on controlled circular movement with the lifted leg. 

One Leg Circle with Twist

While performing the Pilates One Leg Circle exercise, lift your upper body, extend both arms forward parallel to the floor, and rotate the torso toward the opposite side as the leg moves in a circular pattern. Tuck the chin toward the chest and engage the abdominals. As the leg returns to the starting position, rotate the torso back to center. Repeat 5 times in each direction, then switch legs. This variation helps strengthen the abdominal and spinal flexor muscles. 

One Leg Circle with Band

During the One Leg Circle exercise, hold a resistance band with both hands, lift one leg into the air, and loop the band around the foot. Pull gently on the band and move the leg in a circular motion, maintaining constant resistance. Repeat 5 times in each direction, then switch legs. This variation further improves leg strength and flexibility.

Practicing the Pilates One Leg Circle exercise correctly and consistently not only improves leg strength and flexibility but also enhances overall body control. The wide range of variations allows you to adjust and progressively increase your training intensity. Add this exercise to your Pilates routine to achieve optimal results.