Pilates has evolved into a myriad of different styles and approaches, but Pilates’ origins were simpler, with just 34 movements created by its founder and namesake, Joseph Pilates.
According to Rebecca Daodun, Pilates instructor and founder of Pilates Prescription, there’s one move from the original set, published in the 1945 book Joseph Pilates co-authored, Pilates’ Return to Life Through Contrology, that she always recommends to clients.
“Pilates leg circles are a full-body move from the classical repertoire that requires you to move your leg in a circular movement without moving your trunk,” she tells Fit&Well. “The work is in maintaining stillness through your body.
“You are strengthening your hip flexors and leg muscles, but your whole body should be working to stabilize. Your core muscles stabilize your body, the stable leg supports the active leg and pressing into the mat with the backs of the arms should help anchor your body down.”
How to do Pilates leg circles
- Lie on your back with your legs extended, pressed into the floor and feet flexed.
- Place your arms diagonally by your sides in a V-shape, pressing them into the floor.
- Turn your right hip out so your knee is angled towards your right shoulder, then extend your right leg straight up with your toes pointing at the ceiling. This is your starting position.
- Inhale, move your right leg across your body to the left side.
- Exhale, move your leg down and around to the right.
- Circle it back to the starting position.
- Complete all the reps on one leg, then switch sides.
Trainer tip: Keep your circles controlled, ensuring your hips stay stable and grounded.
How to modify Pilates leg circles for beginners
If you feel your hips rising or your torso moving during the movement, try these tips for a more beginner-friendly version.
“Bend your working leg into a tabletop position first,” Daodun advises. “This reduces strain on the core and hips while helping you maintain proper alignment. Practice holding this position for 10 seconds, then 30 seconds and moving up to a minute hold.”
Try doing leg circles with a smaller range of movement. “The goal is precision over range,” says Daodun. “As your strength improves, you can gradually extend your leg longer and increase the size of the circle while maintaining control.”
Finally, if you struggle to fully straighten your leg, Daodun advises trying this move with a slight bend in your knee.