Movement · Hips & Glutes
Single Leg Circles
The Work · Move 7 of 8
Why this one
Circling one leg while the pelvis stays still trains the deep hip stabilizers — the muscles that keep you level on one leg every time you walk or climb a stair.
8–10 sets
Breath — Inhale to prepare · Exhale to execute
How to do it
Lie on your back, one leg extended to the ceiling, the other long on the mat (or bent with the foot down if your back prefers). Draw slow, controlled circles with the raised leg — about the size of a dinner plate — while your hips and spine stay perfectly still. Reverse the direction, then switch legs.
Keep in mind
The circle is small; the stillness is the work. Keep both hips anchored to the mat — if the pelvis rocks, make the circle smaller.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →