Feet in Straps: Circles & Reverse Circles
Hip mobility, hamstring opening, and pelvic-lumbar stability trained in both directions: the legs circle one way, then reverse through the same arc with the pelvis still.
Teaching Precautions
Common precautions, not exhaustive. Screen every client and refer when in doubt.
- Hip Impingement: Reversing the circle can catch at the front of the hip; keep both directions small and inside the pain-free arc.
- Low Back Pain: Keep the sacrum anchored and the ribs down as the legs circle; stop if the low back rocks or aches.
- Pregnancy: Supine strap work can compress the vena cava after the first trimester; elevate the head and torso or use a side-lying alternative.
Apparatus Setup
Reformer
Target Muscles
Setup Instructions
Lie supine on the carriage with the feet secured in the long straps, legs extended long and level with the hips, pelvis neutral and arms long by the sides.
Execution Instructions
- Inhale as the legs open wide to the side, staying level with the hips, exhale as they sweep around and draw back together, completing five circles in one direction.
- Then reverse the circle through the same arc — same size, same tempo — without letting the pelvis rock or the ribs flare.
Teaching Cues
"Inhale as the legs lower and open; exhale as they sweep around and return together."
"Reverse the circle from the same still centre — the pelvis does not shift when the direction changes."
"Reach the legs long from the hip sockets with the feet softly pointed and the knees straight but never locked."
"Match the reverse circle to the first — same size, same tempo — so both directions train the same range."
"Tailbone heavy and ribs soft; if the lower back lifts as the legs lower, the circle is too big."
Modifications & Progressions
Smaller Arcs (Regression)
Keep both directions small and low, circling only as wide as the pelvis can stay completely still, and take fewer reps each way.
Single-Leg Circles (Progression)
Circle one leg at a time with the other leg long in the strap, then reverse, using the still leg to anchor the pelvis.
Bent-Knee Circles (Injury Modification)
Soften the knees and circle with the legs bent so the lever is short and the lower back stays calm.
Related Exercises
The rest of the Feet in Straps family.