← Back to Library Schematic — Feet in Straps: Leg Circles
Feet in Straps: Leg Circles
Classical Repertoire Hip & Posterior Chain
Apparatus Setup
Reformer
Spring Tension 2 Red Springs
Footbar Position High
Gear Bar Normal
Stopper Normal
Headrest Up
Target Muscles
Transverse Abdominis (Secondary)Hamstrings (Primary)Gluteus Maximus (Primary)Hip Flexors (Secondary)Adductors (Secondary)
Setup Instructions
Lie supine on carriage with feet secured in long straps. Legs extended towards ceiling at 60 to 90 degrees in neutral pelvis.
Execution Instructions
Inhale as legs lower together. Exhale as legs circle wide out to sides and return to starting position, keeping sacrum anchored.
Teaching Cues
Control
"Only make circles as large as you can maintain a quiet, still pelvis."
Breath
"Inhale as legs lower, exhale as they sweep out and draw together."
Alignment
"Reach the legs long from the hip sockets and keep the feet softly pointed."
Modifications & Progressions
Dumbwaiter / Arm Straps (Progression)
Perform leg circles while holding small hand weights or maintaining tabletop arms.
Smaller Circles (Regression)
Reduce the size of the circles while keeping the pelvis anchored.