logoHome Gym Exercises

Simply train effectively!

Exercise Benefits With Proper Form & Technique

Single-leg Circles

(0.00)
no vote
Human
muscles:AbductorsMuscle
synergists:Rectus AbdominisMuscle, AdductorsMuscle
required:Doable Without Equipment And Weights
optional:Weight Cuffs
fitness level:Easy
exercise type:Strength
Variations available (10)
Starting PositionExecution

General And Specifics

  • this pilates exercise predominantly strengthens the hip muscles, the lower abs and the adductors
  • moreover, the hamstrings are stretched

Starting Position

  • lay your back on the ground or a fitness mat
  • the legs are stretched out and also lie on the floor (alternatively, you can bend one leg and rest the foot on the mat)
  • rest the arms next to the body

Correct Execution

  • now brace the abs and lift one stretched leg until it is vertical to the ground (according to your flexibility the angle can vary)
  • make some clockwise direction circles, small ones or bigger if you can, after that, some counterclockwise ones
  • keep the body stable
  • lay down the legs after several circles
  • do the same amount of circles with the other leg then

tip for the workout

  • use weight cuffs or lift the arms to impede the abductor training, this requires the core more

Related exercises for your training:

Abductor Exercises, Leg Exercises, Strength Exercises