Leg Circles Prone
Plane of Motion
Sagittal, Coronal & Transverse
Muscle Focus
Hip Adductors
Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Other Muscles at Play
Objectives
Builds posterior chain strength by engaging the muscles along the back of the body—including the glutes, hamstrings, and spinal extensors—to support powerful, integrated movement.
Strengthens the back extensors while deepening abdominal connection for controlled spinal support.
Stabilizes the abdominals and pelvis as the legs work in a prone position.
Maintains scapular stabilization with the spine in neutral or extension and the arms reaching forward to support upper‐body alignment.
Prevents lower-back strain by directing the neutral position or spinal extension through the upper body while the tailbone strengthens toward the feet, creating space and reducing compression in the lumbar region.
Focus on breathing to synchronize the movement.