Number four on the 34 traditional pilates mat exercise workout developed by Joseph Pilates is The One Leg Circle (Both Ways).
This exercise shifts from rolling of the spine to stabilisation of the spine and control of the hip joint.
Whilst the pelvis does move when performing The One Leg Circle, it’s done with control and awareness of stability of the entire body on the mat.
When done effectively, it feels incredible to move the hip joint with so much freedom and strength at the same time.
Pelvic Stability
What is pelvic stability?
It’s the ability to hold the pelvis in a position that promotes healthy posture and then move your arms and legs to challenge your ability to keep the pelvis stable during movement.
Training pelvic stability then enables the pelvis to support functional movement, lower back function and lower back pain prevention.
In pilates we call the pelvis the centre of all movement and pelvic stability is the foundation of how the body is trained…the pilates way.
The One Leg Circle is a unique exercise that challenges your ability to stabilise one side of the pelvis, while you dynamically move the other side.
It develops flow and works on each side of the pelvis and each hip joint independently.
And it’s very important to work the sides of the body individually as we do not move through life using each side of the body equally.
One side of the body might be tighter and stronger, whilst the other is weaker and maybe more mobile, and this includes the pelvis.
Hip Joint Function
Walking is the most fundamental and necessary movement of the human body. It involves the entire body, but the hip joint plays a major role in driving your body forward.
The hip joint is a connection point between your legs and your torso. It’s a ball-and-socket joint that supports your body weight and allows you to move your upper leg.
The function and strength of muscles around the hip joint has a direct impact on the ability of the thigh bone (femur) to move independently of the pelvis.
This is called “hip dissociation” and produces fluid movement in the joint and efficiency in movement.
If you don’t have hip dissociation when performing The One Leg Circle, it can be quite uncomfortable, so it’s important to start this exercise at a level that is appropriate for you.
But…if you persevere, the benefits can be a game changer for not only your walking capability but also the health of the hip joint itself.
Hip Flexor Strength
The hip flexor muscles attach the leg to the lower spine and move the thigh forward and upward.
Waking, kicking a footy, lifting your leg to get into the car are some examples of daily activities that require hip flexor muscles.
They are a group of muscles, and the deepest hip flexor muscle is called Psoas Major and attaches to all your lower back vertebra…on the inside of the spine.
It not only moves your leg, but it also moves your spine and provides stability for the lower back, it’s a very important muscle for posture and for lower back strength.
Strengthening this muscle is a big component of pilates core strength and many of the pilates exercises are specifically designed to do just that.
There’s never just one outcome with a pilates exercise and The One Leg Circle will strengthen the psoas major to move your leg but also to stabilise the lower back.
Hip joints are unique come in all shapes and sizes. The One Leg Circle is a great exercise to promote awareness of your unique hip joint and how to maintain fluid movement and function of not only the hip joint but your walking capability.
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