Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Legs Outside With the Pilates Magic Circle

IntermediateStrengthTier T2

A standing leg series with a Pilates magic circle at the ankles. You lift one leg, hug it into the circle, resist it out, then work it forward and rotate it to the side.

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

  • Works at home
  • Works at the gym

Home Options

  • pilates ring

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand with the legs parallel and the ring pads placed above the ankle bones, shoulders over hips and hips over heels.
  • Reach both legs into the mat without locking the knees and lift tall.
  1. A man stands tall with the magic circle pads sandwiched above his ankle bones, hands on his hips.

    Step 1 of 5

    Stand with the ring pads above the ankle bones, hands on the hips.

  2. His right leg is lifted slightly, pressing out against the ring pad while he stays upright.

    Step 2 of 5

    Lift the right leg slightly, hug it into the circle and resist it out.

  3. His right leg has moved forward in front of the left leg, the ring tension kept between the ankles.

    Step 3 of 5

    With tension on the circle, work the right leg forward in front of the left.

  4. His working leg is rotated out to the side, hugging into the ring under tension.

    Step 4 of 5

    Rotate the working leg to the side and hug it in on the circle.

  5. A man stands tall with the magic circle pads sandwiched above his ankle bones, hands on his hips.

    Step 5 of 5

    Stand with the ring pads above the ankle bones, hands on the hips.

Safety Information

Warning: it is not ideal for some ankle, knee or hip 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.

Get your free personalized program at clapmove.com/register

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