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Big Leg Circles on the Pilates Ladder Barrel

AdvancedStrengthTier T4

A leg circle on a Pilates ladder barrel while supported upside down. You round back over the barrel with your sacrum at the top, reach your arms into a rung, lift your legs to the ceiling, and circle them.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand with the back to the barrel, the sacrum placed on it and both feet standing.
  • Begin to round backward over the barrel and reach the arms for the third or fourth rung.
  1. A woman stands with her back to the barrel, sacrum on the apex, beginning to round backward over it.

    Step 1 of 5

    Stand with the back to the barrel and the sacrum on it, then begin to round backward.

  2. She is draped back over the barrel, arms reached into a rung, legs lifting free of the floor.

    Step 2 of 5

    Round back over the barrel and reach the arms into the rung as the legs lift.

  3. Her lifted legs are mid-circle - opening, sweeping up and around toward together above the barrel.

    Step 3 of 5

    Lift the legs to the ceiling and circle them open, up, around and together.

  4. Her legs are reaching down toward the floor as she prepares to walk her hands up the rungs.

    Step 4 of 5

    Reach the legs for the floor.

  5. A woman stands with her back to the barrel, sacrum on the apex, beginning to round backward over it.

    Step 5 of 5

    Stand with the back to the barrel and the sacrum on it, then begin to round backward.

Safety Information

Stand with the back to the barrel and the sacrum on it, round backward over the barrel reaching the arms to a 3rd or 4th rung, let the legs lift, circle them open, up, around and together three times each direction, then reach the legs for the floor. Warning: it is not ideal for those with neck, shoulder or low back issues. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.