Leg Circles
Plane of Motion
Sagittal, Coronal & Transverse
Muscle Focus
Spinal Stabilizers
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Hip Adductors
Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Hip External Rotators
Gluteus Maximus, Piriformis, Obturator Internus, Gemellus Inferior, Gemellus Superior, Quadratus Femoris
Other Muscles at Play
Objectives
Increase abdominal strength and control as the legs move from the hips, allowing the core to guide the motion with precision rather than relying on the hip flexors.
Use the abdominals to maintain a clear connection of the low back to the barrel as the legs move away from the body, reinforcing deep core support.
Improve scapular stabilization through intentional arm placement and upper‐body alignment, reinforcing a steady anchor for the exercise.
Engage the hip rotators and adductors to control the movement of the legs while the torso remains stable, promoting balanced, integrated mechanics.
Promotes smooth, gliding movement of the femur within the hip socket, helping th thigh “lubricate” in the joint through controlled, circular motion.
Focus on breathing to synchronize the movement.