Leg Circle
The leg circle is a foundational Pilates bodyweight exercise targeting the hip flexors and stabilizing the core. It involves drawing controlled circles with one leg while keeping the pelvis and spine completely still, developing hip mobility and core stability.
How to do it
- Lie flat on your back with one leg extended on the mat and the other raised toward the ceiling.
- Engage your core and stabilize your hips against the mat.
- Draw a large circle with your raised leg, moving it across your body, down, out, and back up.
- Complete the desired number of circles in one direction, then reverse.
- Switch legs and repeat on the other side.
Form cues
- Keep your pelvis anchored to the floor
- Draw a smooth, controlled circle
- Keep the non-moving leg flat
- Focus on hip mobility over circle size
- Engage your core to stabilize your spine
Breathing: Inhale to start the circle, exhale as you complete the movement.
Common mistakes
- Rocking the hips, which reduces the focus on hip mobility
- Holding your breath, which creates unnecessary tension
- Moving too fast, which prevents proper muscle control
- Arching the lower back, which strains the lumbar spine
Muscles worked
Primary: hip flexors. Secondary: abs, glutes, inner thighs.
Suggested sets & reps
Get fitter
3 sets × 10 circles per leg, rest 45 s
Lose weight
3 sets × 10–12 circles per leg, rest 30 s
Build muscle
3 sets × 8–10 circles per leg, slow tempo, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your hip or lower back, stop the movement immediately.
- If you have a history of hip or lumbar spine issues, consult a professional before starting.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should my lower back come off the floor?
No. Your back should remain stable and pressed against the mat to protect your spine.
How big should the circles be?
Start small. Focus on controlling the movement rather than making a large circle.
What if I feel clicking in my hip?
Reduce the range of motion. If you feel sharp pain, stop the exercise and choose a gentler movement.