What's In A One Leg Circle?
I love introducing the One Leg Circle to new clients. With this exercise, I can often isolate a teachable moment. It’s an opportunity to guide my new student toward a pointed understanding of all that is possible through Contrology.
This type of revelation isn’t just reserved for beginners. I’ve been around for plenty of eye-opening moments experienced by seasoned practitioners. To witness that clinching instance when an exercise finally starts to feel like an actual exercise never gets old.
The One Leg Circle, also known as the Single Leg Circle, is the fourth exercise in the original Pilates mat sequence, so even if you’ve taken just a single Pilates lesson, chances are, you may already be acquainted.
So, what’s the big deal? Isn’t this a yesterday’s newspaper sort of thing? You would think, but my recent trip down a social media hashtag rabbit hole tells a different story.
The uninitiated might associate a successful rendition of the One Leg Circle as something that embodies a massive, sweeping move -- and who can blame them? Visually, that can be quite beautiful. An impressive display of flexibility. But, is that Contrology or choreography?
It depends. Let’s have a look beneath the surface and employ some proper execution tips to keep you on the right track.
One Leg Circle -- K.I.S.S.
If you take nothing else from this article, remember that a primary objective with the One Leg Circle is to simply circle the leg while stabilizing the rest of the body. If you are truly working toward that goal, the exercise will offer a lifetime of challenges and opportunities for growth.
In addition to having a teacher help keep you in line, you can use your contact points on the apparatus for reference. See if you can keep your spine fully lengthened along the mat. Can you also keep your head and shoulders connected to and supported by the mat? Also, before we can add mobility, we need to set a foundation of stability. Can you keep all but the circling leg completely still? There is power in that level of stillness.
Now, as you reach out long with your circling leg, pull back in through the stomach and redouble your efforts to maintain connection throughout the rest of the body. Commit to the goal of connecting your parts to the whole and you will discover true freedom in controlled mobility.
One Leg Circle Rhythm
The movement sequence of the One Leg Circle will challenge your coordination and precision. There is a swinging component to the exercise (as opposed to a mechanical one), with a controlled stop at the top. The “swing” should only be as vigorous as you can maintain stability throughout the rest of the body. It flows and never flops. It’s energetic, but never forceful and furious. Save the Devo references for the 1980s dance floor – in this case, please don’t whip it good.
One Leg Circle — always a work in progress
Single Leg Circle – One Size Does Not Fit All
Like a snowflake on a winter wonderland day, your One Leg Circle will be different than anyone else’s. Just remember, Contrology comes with some universal ground rules. When making your circle, work toward a full 360-degree revolution, however big—or small—that might be. Reach all the way toward the opposite shoulder before travelling down, then out, then around and back up. Find your connected end range for each segment. Always effort – never autopilot.
