Feet in Straps: Leg Circles
Hip mobility, hamstring opening, and pelvic-lumbar stability using long straps: the legs circle in one direction only, with the pelvis still throughout.
- Body
- Reformer
- Strap
- Movement
Teaching Precautions
Common precautions, not exhaustive. Screen every client and refer when in doubt.
- Hip Impingement: Circumduction can catch at the front of the hip; keep the circles small and in a pain-free arc.
- Low Back Pain: Keep the pelvis anchored 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 or use side-lying alternatives.
Apparatus Setup
Reformer
Target Muscles
Setup Instructions
Lie supine on carriage with feet secured in long straps. Legs extended long and level with the hips in neutral pelvis.
Execution Instructions
- Inhale as the legs open wide to the sides, staying level with the hips.
- Exhale as they circle around and draw back together, keeping sacrum anchored.
Teaching Cues
"Only make circles as large as you can maintain a quiet, still pelvis."
"Reach the legs long from the hip sockets and keep the feet softly pointed."
"Tailbone heavy and neutral spine — the legs circle without the lower back taking over."
"Inhale as the legs open wide to the side; exhale as they sweep around and draw back together."
Modifications & Progressions
Five Circles Each Way (Progression)
Complete five circles in one direction, then reverse through the same arc for five more, matching size and tempo in both directions.
Smaller Anchored Circles (Regression)
Reduce the size of the circles while keeping the pelvis anchored.
Small Pain-Free Arc (Injury Modification)
For hip impingement, soften the knees, keep the circles small and above the point of the pinch, and open the legs only as far as the front of the hip stays quiet.
Related Exercises
The rest of the Feet in Straps family.