One Leg Circle
Intermediate (4/10)Mat
Position: SupineEnergy: 4/10~60s
Cueing
Keep pelvis completely still; circle from the hip socket; inhale to start, exhale to finish.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Iliopsoas
Secondary Muscles
AdductorsTransverse Abdominis
Regressions
Bend the non-working leg for stability; draw smaller circles; keep bottom foot flat on floor.
Progressions
Straighten both legs; increase circle size; speed up the circle slightly.
Common Errors
Pelvis rocking side to side; shoulders shrugging; locked knee.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
