Pilates Single Leg Circle: Technique, Muscles Worked and Modifications

How to do the Single Leg Circle

Lie on your back on the mat with your arms resting by your sides and both legs extended straight along the floor.

1. Keep your left leg anchored to the mat and lift your right leg straight up toward the ceiling.
2. Draw your transversus abdominis inward to secure your pelvis in a neutral position.
3. Cross your right leg slightly over your body toward your left shoulder.
4. Sweep the leg down toward the center of your mat.
5. Open the leg out to the right side and circle it back up to your starting point.
6. Complete your repetitions in this direction, then reverse the circle.
7. Lower your right leg to the mat and repeat the entire sequence with your left leg.

• Breath. Teachers cue breathing differently, but a common pattern is to inhale as you cross the leg over your body and exhale as you sweep it down and around.
• Where you feel it. You should feel your hip flexors, adductors, and abductors working to move the leg, along with your deep abdominals bracing your center. You should not feel pain or pulling in your lower back.
• How many. 5 circles in each direction per leg

Common mistakes

• Rocking pelvis. Make your circles smaller to ensure your transversus abdominis and obliques can keep your hips completely still.
• Tensing the upper body. Press your arms gently into the mat and keep your collarbones wide to avoid carrying tension in your neck and shoulders.
• Bending the knee too much. While a slight bend is fine if your hamstrings are tight, aim to reach long through your toes to properly engage the leg muscles.
• Flattening the lower back. Maintain a neutral spine held steady rather than pressing your lower back forcefully into the floor.
• Rushing the movement. Trace each circle with control so you rely on muscle engagement rather than momentum.

Make it easier or harder

Easier

• Bend your resting leg and place that foot flat on the mat for better pelvic stability.
• Bend the knee of your circling leg to reduce the lever length and decrease the load on your hip flexors.
• Draw smaller circles on the ceiling.

Harder

• Draw larger circles, bringing the leg closer to the floor without losing your neutral spine.
• Hover your resting leg slightly off the mat to increase the challenge for your core.

Who should be careful

• After the first trimester of pregnancy, many guidelines advise against long periods lying flat on the back. A side-lying or propped version is an alternative.

Related exercises

• Knee Folds Beginner
• Roll Over Advanced
• Rolling Like a Ball Beginner to intermediate
• Bicycle Advanced
• Hip Circles Advanced

This exercise is part of our pages on Pilates for Knee Pain, Pilates for Hip Pain, Pilates for Arthritis, Pilates for Runners, Pilates for Beginners, Pilates for Flexibility.

When to see a doctor or physical therapist

• Sharp pain deep in the hip joint during the circle.
• A clicking or popping sensation in the hip that causes discomfort.
• Sudden lower back pain when the leg lowers toward the floor.
• Numbness or tingling traveling down either leg.

This page is general education, not a diagnosis or treatment plan. If you have a health condition, are pregnant or are recovering from an injury or surgery, check with your own clinician before trying new exercises.

How we put this page together. Exercise data (type, level, equipment and muscles) was compiled by our editors from the classical mat order in Joseph Pilates’ 1945 book and from commonly taught mat repertoire. Muscle lists are a general anatomy guide; cueing differs between teachers. Text drafted with AI assistance and checked by the Editorial Team. See our editorial policy. Last checked October 2026.