Purpose- lubricate hip socket, stretch hamstrings/low back, stability of torso, improve range of motion
Preps- Hamstring/Leg Stretches, Feet in Straps on Reformer, Leg Circles on Cadillac, Knee Stirs
Form- stabilize & (if possible) lengthen bottom leg, stabilize the pelvis with core (no rocking from side to side), increase range of motion with each repetition
*May not be appropriate for those with very tight hamstrings or painful/popping hips.
Modifications- use rope/band to assist with movement, bend the working or stabilizing leg if hamstrings are tight, decrease range of motion to prevent pain
How to Advance- increase range of motion, circle both legs together
Challenges- curl up upper body & hold while you circle, lift bottom leg off ground