Single Leg Circles
Plane of Motion
Sagittal, Coronal & Transverse
Muscle Focus
Anterior & Posterior Spinal Stabilizers
Rectus Abdominis, External Oblique, Internal Oblique, Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
To stabilize the trunk & hips against the unilateral leg circle.
Engages the sling system (obliques) to stabilize and resist spinal rotation.
Other Muscles at Play
Hip adductors bring the leg across the center of the body.
Hip extensors bring the leg down toward the floor in the circle. They also help anchor the opposing leg to the mat.
Hip flexors keep the leg from dropping to the mat and pull the leg up to 90 degrees at the top of the circle.
Hip abductors open the leg to the side in the circle.
Knee extensors keep the legs straight.
Plantar flexors keep the gesture foot pointed.
Dorsiflexors keep the non-moving foot on the floor flexed.
Objectives
Engage your core muscles and anchor the leg & arms on the floor to stabilize the pelvis as you move the gesture leg.
Strengthens the hip joint and hip flexors.
Increases the articulation and control of the leg at the hip joint.
Lubricates the leg in the hip joint.
Extends and stretches the IT band.
Focus on breathing to synchronize the movement.