Single 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
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Hip External Rotators
Gluteus Maximus, Piriformis, Obturator Internus, Gemellus Inferior, Gemellus Superior, Quadratus Femoris
Spinal Stabilizers
Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Objectives
Develops strong control of the hip adductors, external rotators and extensors while keeping the pelvis deeply stabilized.
Enhances abdominal strength to support smooth, organized movement of a single leg.
Improves precision and power in the adductors on the moving side while the opposite side stabilizes.
Maintains steady, centered pelvic and spinal stabilization and alignment, preventing any side-to-side rocking.
Focus on breathing to synchronize the movement.