This page examines the exercise known as Single Leg Circles (or One Leg Circles). This exercise helps to stretch and loosen up the tight hip muscles. A tougher version of this exercise is Two Leg Circles (where both legs are turned together in a circle).
In this exercise, the martial artist lays down on the ground and raise one leg straight into the air. They will then rotate the single leg in circles above their waist. Martial artists generally start out with small circles and then gradually expand the circle as they gain more flexibility. An example of a one leg circle routine is 5 rotations to the right and then 5 rotations to the left.
All stretches and exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting any stretching or exercise program. For information on other stretching exercises, please visit Black Belt Wiki’s sections on Martial Arts Stretching and Martial Arts Flexibility.
Instructional Video for Single Leg Circles