Pelvis rocks with every circle
Hip stability fails; the core is not resisting the leg movement.
Overactive muscles
Hip flexorsTFL
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Pilates · Core
Leg Circles
Coaching cues
- Lie supine; one leg long on the mat; the other extended to the ceiling
- Draw a circle with the raised leg — across the body, down, around, and up
- Pelvis stays completely still throughout — the challenge is the stability not the circle
- Exhale as the leg crosses; inhale as it sweeps out and up
Common faults 2
Circle is too large — control is lost
Working leg goes beyond the range where pelvis can be stabilized.
Overactive muscles
TFLQuadratus lumborum
Corrective work
Foam RollTFL↗StretchQL side-bend stretch↗