Single Foot in Strap: Leg Circles on the Reformer
Frogs and Circles, also known as Feet in Straps on the Pilates Reformer is one of the top favorites. But, maybe those Frog and Circle lovers haven’t tried it with only one strap? Single Leg Feet in Straps or Single Leg Circles on the Reformer will challenge your entire body to not only stay on the Reformer but also stay in control of the springs. If you have been wondering if one of your sides is going along for the ride this variation of Frogs and Circles is for you. Make sure you do it on both sides and feel free to do it extra on the side that needs it.
Reach from your center into the strap, bigger circles are not better.
The set up is almost the same as the two legged version of the Frogs and Circles. In fact, it’s best to do this after you have done a few reps of your Feet in Straps exercises before doing the Single Leg version. You should have two springs already on. And, your extension straps on. If coming from Frogs and Circles, bend your knees in and take one strap off and place it on the hook. “Frog” back out. One leg will have a strap and one will not.
From here you can either circle both legs as if they both had straps. Up, open around and together. Repeat and reverse. Or, you can leave the leg without the strap reach and hold while the leg with the strap circles. Make sure you draw 3-5 circles in both directions. Hug your heels together, frog back in and then switch so the other strap goes on the other leg. Frog back out and repeat 3-5 circles in each direction. If you notice that one leg/side needs more practice then repeat on that side. This is a great exercise to help you see and practice which side needs more strength and support for other single leg variations.