Plane of Motion
Leg Circles
Plane of Motion
Sagittal, Coronal & Transverse
Spring Setting
Medium
2 Medium Springs or
1 Light & 1 Medium Spring
Muscle Focus
Hip Extensors
Gluteus Maximus, Hamstrings
Resist the springs to lift the legs up.
Resist the springs as the legs open.
Assist the hip adductors and hip external rotators as the legs circle down to close the legs in 45-degrees.
Don't overwork the glute and squeeze, focus on the hamstrings and the top of the thighs where it meets the hips.
Hip External Rotators
Gluteus Maximus, Piriformis, Obturator Internus, Gemellus Inferior, Gemellus Superior, Quadratus Femoris
Rotate the legs to turn out, especially when the legs are apart.
Assist with the hip adductors to circle the legs down and together.
Hip Adductors
Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus
Keep the legs together as the legs reach up to 90-degrees.
Resist the springs as the legs open.
Close the legs together as they circle down.
Encourages the midline connection into the core.
Other Muscles at Play
Anterior & posterior spinal stabilizers provide lumbo-pelvic stabilization so the tailbone can stay anchored and keep the back from arching.
Hip abductors open the legs in the circle, though the adductors work harder to resist the springs.
Knee extensors keep the knees straight.
Plantar flexors keep the feet pointed.
Shoulder extensors press the arms firmly into the carriage to help stabilize the body.
Scapular depressors keep the shoulders down away from the ears.
Objectives
Stabilize the trunk & pelvis by deeply contracting the abdominal muscles as you move the legs in a circular motion.
Stabilize the pelvis and abdomen as you engage and stretch the hip muscles.
Keep your arms strong and positioned alongside your body for support, maintaining a connection with the mid-back to aid in controlling the circumduction of the legs.
As the legs start to move in more demanding ways, emphasis is placed on abdominal control and pelvic stability.
Focus on breathing to synchronize the movement.