One Leg Circle Flashcards
What is the purpose of the One Leg Circle?
Purpose: Mobility – hip joint
What is the set up for the One Leg Circle?
All levels have the same start position:
* Lie supine with one leg up as in The One
Hundred preparation
Teach the preparation for the One Leg Circle
Layer 1 (preparation):
* Fingers resting lightly on knee
* Inhale and circle the knee in towards the
body using the hand to guide the knee
* Exhale as the leg circles out away from the
body
* Repeat 5 times and then circle the other way
The the exercise the One Leg Circle
Layer 2 (exercise):
* As above but take the guiding hand away
Teach the progression for the One Leg Circle
Layer 3 (progression):
* As above but increase the ROM
Teach a further progression for the One Leg Circle
Further progression:
* Extend working leg to the ceiling
What are some teaching points for the One Leg Circle?
- Slow controlled movements
- Maintain neutral
- Keep torso stable
- Keep tension out of upper body
- Keep pelvis level throughout
- Place other hand on hip to check that hips remain stable
- Small circles to begin with
- Ensure movement is from the hip and not the knee
What is a visual for the One Leg Circle?
Visuals: Imagine your heel is a pencil and you are drawing a circle on the floor
What are the main prime movers for the One Leg Circle?
Prime movers: Hip flexors, adductors, abductors, hip extensors
What is the main joint mobilised in the One Leg Circle?
The hip joint
What stabilising muscles are at play in the One Leg Circle?
Stabilisers: Transversus abdominis, lumbar multifidus, internal obliques
What are the joint actions for the One Leg Circle?
Joint Actions
Hip (Coxal) Joint:
Circumduction: The main action in the one leg circle is circumduction, which combines flexion, extension, abduction, and adduction at the hip to create a circular movement of the leg.
Internal and External Rotation: To maintain the circular movement, the hip also performs slight internal and external rotation, especially as the leg moves across the body (adduction) and then away (abduction).
Knee Joint:
Isometric Extension: The knee remains straight throughout the movement, held in an isometric contraction to stabilize the leg.
Ankle Joint:
Plantar Flexion or Dorsiflexion: The ankle may be pointed (plantar flexion) or flexed (dorsiflexion) depending on the instructor’s cues, which helps to create a continuous line through the leg.
Spine:
Stabilization: The spine remains in a neutral position, engaging the core to avoid excessive movement or rocking as the leg circles.
What plane of movement does the One Leg Circle occur in?
The One Leg Circle moves through multiple planes:
Sagittal Plane: When the leg moves up and down in front of the body, it engages in flexion and extension within the sagittal plane.
Frontal (Coronal) Plane: As the leg moves side-to-side, it shifts between abduction (moving away from the midline) and adduction (moving toward the midline) in the frontal plane.
What are the reps for the One Leg Circle?
Repetitions: 5-10 circles in both directions on each leg
What are some progressions for the One Leg Circle?
Progressions Adaptations Modifications
* Bigger ROM
* More reps
What is the release stretch for the One Leg Circle?
Full body stretch
