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Big Leg Circles on the Pilates Cadillac

AdvancedStrengthTier T3

A hanging leg circle on a Pilates cadillac. You hang from the top bar with straight arms and legs together, lift your legs forward and up, open them wide, then sweep them down and together.

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

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Grip the top bar with the hands shoulder-width or slightly wider, arms straight and connected to the back.
  • Hug the legs tight together reaching toward the floor from the centre before the circle begins.
  1. He hangs from the cadillac top bar, hands shoulder-width, arms straight and connected to his back, his legs hugged tight together reaching toward the floor.

    Step 1 of 5

    Hang from the top bar with straight arms connected to your back, legs hugged tight reaching toward the floor.

  2. His paired legs sweep forward and up in front of his hanging body, still hugged tight together, his arms straight and connected on the bar.

    Step 2 of 5

    Reach your legs forward and up from your centre, the legs still hugged tight together.

  3. His legs open wide apart at the top of their sweep, the hang still connected through the straight arms, the open marking the circle's widest point.

    Step 3 of 5

    At the top of the reach, open your legs wide - the circle's widest point.

  4. His legs sweep back down and hug together beneath him, completing the circle and returning to the reaching-down position ready to reverse direction.

    Step 4 of 5

    Sweep the legs down and hug them together to close the circle; repeat in both directions.

  5. He hangs from the cadillac top bar, hands shoulder-width, arms straight and connected to his back, his legs hugged tight together reaching toward the floor.

    Step 5 of 5

    Hang from the top bar with straight arms connected to your back, legs hugged tight reaching toward the floor.

Safety Information

Hang from the top bar with straight arms connected to the back, hug the legs tight together reaching toward the floor from the centre, circle them forward, up, open wide, down and together in both directions, making the circles smaller if the body swings. The arms stay connected to the back rather than dead-hanging, and uncontrolled swinging means the circles must shrink. 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.