Thass® Press Down with the Magic Circle

If you find your hip flexors like to over work or knees like to hyperextend during Pilates, the Single Leg Press Down or Thass® Press Down is your homework. In fact, this exercise was the key to advancing my personal Pilates practice. Use the Pilates Magic Circle to warm up the connections to the back of your leg, seat and center. This Single Leg Press Down with the Magic Circle or what we call the Thass® Press Down is a great warm up before doing your Pilates Mat or Reformer.

Use the Pilates Magic Circle to warm up the connections to the back of your leg, seat and center.

Setting up for this exercise is a little tricky but once you get the hang of it, you’ll feel the benefits of a strong set up.

First sitting up place one pad of the circle on the mat and then the ankle of the working leg on the other pad. The circle should be place in alignment with the working legs hip so the leg is not out to the side or across the midline. Also, leg needs to be able to be straight without locking the knee. Once ankle is on the pad, the pads are on top of each other, lay down on back. The other leg is long by side, or if needed can be bent. Arms long by side. Gaze to the ceiling.

Maintaining a straight leg press into the pad. The circle won’t bend that much. In fact, it’s ok if it doesn’t bend at all. Instead, focus on the back of the leg near the glutes engaging to work the circle down and up. Notice if the back of the leg wants to turn off to lift the circle. Resist the circle up (press into the circle as you lift the leg). Repeat the up and down then sit up to switch sides.

I know it’s tempting to just use your feet to switch the legs but inevitably, the circle will not be in alignment.

Repeat on the weaker side if needed.

Be sure to check out more of my Magic Circle workout videos. I want to help you continue your Magic Circle training!