Order in Classical Mat: 4 of 34
Original Source: Return to Life Through Contrology by Joseph Pilates
Primary Focus: Hip mobility, pelvic stability, core control
Estimated Reps: 5 circles each direction, per leg
Joseph Pilates’ Intention
Joseph Pilates designed The One Leg Circle to:
- Stabilize the pelvis and spine while the limb moves freely
- Teach the body to isolate the movement in the hip joint
- Strengthen the abdominals, inner thighs, and hip flexors
- Train rhythm, control, and symmetry between right and left sides
This exercise builds the foundation for more dynamic unilateral work like scissors and bicycle.
How to Perform: The One Leg Circle
Start Position:
- Lie on your back, arms pressing into the mat by your sides
- One leg extended on the floor, anchored and active (toes up)
- Other leg extended straight toward the ceiling, foot pointed
- Hips level and spine neutral
Movement:
- Inhale to prepare
- Exhale as you circle the working leg across the body, down, around, and back to center
- Circle 5x inward, then reverse 5x outward
- Keep hips still — the movement should come from the hip joint only
- Switch legs and repeat on the other side
Breathing
- Inhale to prepare
- Exhale during each circle for deeper abdominal engagement
- Keep breath steady and rhythmic throughout
Cues to Keep You Centered
- “Anchor the opposite hip — don’t let it lift or rock.”
- “Draw the circle from your center, not just the leg.”
- “Exhale to power the control.”
- “Imagine your leg drawing a circle on the ceiling with a laser pointer.”
- “The moving leg is fluid; the rest of the body is still.”
Modifications
- Tight hamstrings? Slightly bend the top leg or lower it toward 45°
- Low back strain? Keep the working circle smaller
- Instability? Press arms wider or place hands on hips for tactile feedback
What You’re Training
- Core stability during unilateral movement
- Control of hip joint mobility
- Symmetry and alignment between left and right sides
- Lower abdominal and oblique engagement
Reflection Prompt for Personal Progress
Was I able to keep my pelvis still while circling the leg? Did one side feel more stable or flexible than the other? What shifted when I slowed the movement down?
#MoveWithMona
Self Reflection:
I feel this in my quads alot. The leg on the floor needs more grounding s
Additional Tips:
- Swing the legs as far as possible when making circles
- Start position: Toes must be pointed forward and downward (knee locked), right leg. Keep left leg (knee locked) flat on mat or floor with toes “pulled” upward and backward. Shoulders and head must always remain on mat or floor.
- Swinging leg up will be raised when making circles
Pelvis Clicking During One Leg Circle? — What It Could Mean