One Leg Circle · Bent Support Leg
Mat Pilates how-to and muscles worked in 3D
Move the raised leg a little inwards to begin the circle.
Preparation
Lie on your back with one foot supported on the mat and the other leg extended on an upward diagonal. The selected leg draws the circle.
Use a non-slip mat and enough space. Review the method you learned from your instructor.
Four movement phases
1. Set up
Lie on your back with one foot supported on the mat and the other leg extended on an upward diagonal. The selected leg draws the circle.
Breathing example: Breathe comfortably
2. Movement
Move the raised leg a little inwards to begin the circle.
Breathing example: Inhale
3. Observe
Lower the leg a little while observing the supporting knee and pelvis.
Breathing example: Exhale
4. Complete the cycle
Circle outwards and return to the starting diagonal.
Breathing example: Keep breathing
Observation points
Lower the leg a little while observing the supporting knee and pelvis.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. The content is being produced under the supervision of CoconeRu. Move and reviewed in stages. This does not provide medical advice or an individual exercise prescription.
Match the name with the movement
The lesson name is One Leg Circle · Bent Support Leg. Similar names can refer to different setups, support points or teaching intentions. Compare this preparation and its four phases with the variation you learned.
What to check in 3D
- Pause the start and identify contact with the mat, bar or carriage.
- Choose a phase and view the limbs and trunk from another angle.
- Read the return and breathing cue, then note a question for your instructor.