Single Leg Circles

Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus

• Crosses the gesture leg over the midline.

• Resists the spring so the gesture leg opens at a controlled distance as it circles.

• Closes the gesture leg to the midline.

• Build midline connection to the core.

Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris

• Presses the gesture leg down to the mat or circles down.

• Resists the spring as the gesture leg circles up or lifts up.

• Keeps the stable leg pasted to the mat.

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 gesture leg down and resist up in the circle.

Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group

• Create lumbo-pelvic stabilization.

• Keep the trunk stable against the unilateral movement of the leg.

• Maintain ribcage placement so the ribs don't pop and the back doesn't arch.

• 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 legs straight.