Leg Circles
Plane of Motion
Sagittal, Coronal & Transverse
Spring Setting
Medium
Medium or Heavy Long Leg Springs
Mid-Pole Hooks
Muscle Focus
Hip Adductors
Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus
Close the legs together.
Resist the springs so the legs open at a controlled distance.
Build midline connection to the core.
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Press the legs down to the mat together or as they circle.
Resist the springs as the legs come up together or circle up.
Hip External Rotators
Gluteus Maximus, Piriformis, Obturator Internus, Gemellus Inferior, Gemellus Superior, Quadratus Femoris
Maintain the turn out of the thigh in the hip throughout the exercise.
Assist the hip extensors to press the legs down and resist up in the circle.
Spinal Stabilizers
Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Create lumbo-pelvic stabilization.
Keep the trunk stable against the movement of the legs.
Maintain ribcage placement so the ribs don't pop and the back doesn't arch.
Other Muscles at Play
Spinal flexors work with the spinal stabilizers to control ribcage placement and stability of the trunk and pelvis.
Scapular upward rotators allow for overhead reach to push into the bar to keep the shoulders down and wrapped under the armpits.
Scapular depressors keep the shoulders down away from the ears.
Elbow extensors keep the arms straight.
Knee extensors keep the knees straight.
Objectives
Enhances abdominal engagement to support smooth, organized leg movement.
Improves both power and precision in the hip adductors as they work in coordination with the hamstrings.
Maintains steady pelvic stabilization as the adductors and extensors activate dynamically.
Promotes smooth hip-joint lubrication through controlled, continuous leg circling.
Focus on breathing to synchronize the movement.