CADILLAC/TRAPEZE: Double Leg Springs – Leg Circles

It is important to have both flexibility and stability through the hips, in order to play the sport of golf well. The Pilates exercise Leg Circles, accomplishes both. During the address position the golfer must have enough flexibility in the hamstrings to allow the hips to hinge the trunk forward, while still maintaining neutral spinal alignment.

The hamstrings at the back of the thighs are attached to the bottom of the pelvis (the ischial tuberosities or “sit bones”). When the hamstrings are tight they act on the pelvis by pulling the “sit bones” down closer to the lower leg. This is referred to as posterior pelvic tilt and appears as if the buttocks are being tucked under. Unfortunately, when the buttocks are tucked under the lower back rounds out and neutral spinal alignment is lost; the golfer looks as if he/she is slumping over the golf club.

Additionally, the golfer must also have endurance in the pelvic stabilizing muscles to maintain the proper address posture over the length of the game.

Leg Circles not only opens the hips by increasing the range of motion of the legs in the hip sockets, but they also stretch the tight muscles of the hamstrings and inner thighs. During this circumduction the Pilates instructor cues the client to maintain trunk and pelvic stability: the client must focus on not allowing any movement in the hips while the legs are circling!

To further increase the positive effect of length, strength, and stability, the instructor cues the client to lengthen their legs "with energy" away from their hips. This technique of oppositional lengthening adds intensity to the movement pattern by activating all the muscles in the hips and legs. This action targets the deep muscles responsible for hip stability, and lengthens those tight hamstrings and inner thighs!