Leg Lift Pulse II Circle
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How to Do Magic Circle Leg Lift Pulse II: 30 Modifications for All Levels
Pilates Magic Circle Leg Lift Pulse II
The Magic Circle Leg Lift Pulse II is a lower-body and core-strength exercise featured in the Strength category of the Magic Circle Pilates Card Deck, and the Online Pilates Lesson Planner. It’s ideal for building outer-hip control, pelvic stability, and deep abdominal support while keeping the legs long, aligned, and steady in a classic leg-lift position.
In this variation, you lie on your back with your ankles inside the ring. You flex the feet and lift the legs perpendicular to the floor, keeping the ribs supported and the pelvis quiet. With the core engaged, you pulse the legs outward against the ring for a count of ten, then repeat with control. The challenge is pressing outward without gripping through the hip flexors or letting the lower back arch, it should feel strong and steady, not strained.
Below are 30 modifications for the Magic Circle Leg Lift Pulse II, organised by level. These variations are ideal for tailoring the move to clients in mixed-level classes or private sessions.
10 Beginner Modifications for Magic Circle Leg Lift Pulse II
Beginner Modification 1: Bent Knees Tabletop
Keep knees bent with ankles inside the ring and practise gentle outward pulses.
Beginner Modification 2: Higher Leg Angle
Keep legs slightly closer toward you rather than perfectly vertical for easier control.
Beginner Modification 3: Smaller Outward Press
Use a light outward pulse to avoid gripping in the hips.
Beginner Modification 4: Fewer Pulses
Do five pulses, rest, then do five more.
Beginner Modification 5: Slower Pulses
Pulse slowly and evenly rather than pressing quickly.
Beginner Modification 6: Ring Higher on Lower Legs
Place the ring slightly higher on the lower legs if ankle positioning feels unstable.
Beginner Modification 7: Head Down Option
Keep head and shoulders relaxed to avoid neck and jaw tension.
Beginner Modification 8: Hands Under Pelvis
Place hands under the pelvis for support if the lower back feels strained.
Beginner Modification 9: Ring-Free Option
Remove the ring and practise gentle outward leg presses in tabletop to learn control.
Beginner Modification 10: Reduced Sets
Do one set only and prioritise pelvic stability and breath control.
10 Intermediate Modifications for Magic Circle Leg Lift Pulse II
Intermediate Modification 1: Standard Straight-Leg Outward Pulses
Legs vertical with ankles inside the ring, pulse outward ten times with control.
Intermediate Modification 2: Add a 5-Second Hold
After ten pulses, hold a strong outward press for five seconds.
Intermediate Modification 3: Exhale on Pulses
Exhale through the pulses to deepen abdominal support and stabilise ribs.
Intermediate Modification 4: Increase to 15 Pulses
Add five extra pulses while keeping the pelvis completely still.
Intermediate Modification 5: Slower Eccentric Release
Press outward normally, then release more slowly for time under tension.
Intermediate Modification 6: Arms Overhead Option
Reach arms overhead to increase core demand while keeping ribs down.
Intermediate Modification 7: Slightly Lower Legs
Lower the legs a few degrees from vertical and pulse outward there.
Intermediate Modification 8: Two Sets
Complete two rounds of ten pulses with a short rest between.
Intermediate Modification 9: Pause Every Two Pulses
Pulse twice, pause for a count of one, and repeat to reduce momentum.
Intermediate Modification 10: Alignment Check Cue
Keep knees straight but soft, feet strongly flexed, and pelvis level.
10 Advanced Modifications for Magic Circle Leg Lift Pulse II
Advanced Modification 1: Lower Leg Angle Pulses
Lower legs closer toward 60 degrees and pulse outward without arching the back.
Advanced Modification 2: Strong Isometric Outward Press
Hold a strong outward press for 10–15 seconds with steady breathing.
Advanced Modification 3: Pulse and Hold Pattern
Pulse four times, hold for four counts, and repeat until ten pulses are complete.
Advanced Modification 4: Slow 3-Second Pulses
Take three seconds to press outward and three seconds to release.
Advanced Modification 5: Increase to 20 Pulses
Perform twenty pulses while keeping the pelvis quiet and ribs supported.
Advanced Modification 6: Add a Tiny Pelvic Curl
Add a small pelvic curl (just an inch) while pressing outward, then return to neutral.
Advanced Modification 7: Arms Off the Mat
Reach arms to the ceiling without resting them to increase trunk stability demand.
Advanced Modification 8: Add Scissor Switches
Between pulse sets, do small scissor switches while maintaining outward ring pressure.
Advanced Modification 9: 60-Second Endurance Set
Pulse continuously for 60 seconds with smooth breath and steady form.
Advanced Modification 10: Lower and Pulse Ladder
Pulse at vertical, lower slightly and pulse again, repeating down the range you can control.
George’s Conclusion
The Magic Circle Leg Lift Pulse II is a Strength-category favourite for building outer-hip control, deep core stability, and a calmer, more organised pelvis. The ring gives instant feedback: when your ribs stay supported and your pelvis stays still, the outward pulses feel strong, precise, and surprisingly challenging, even with a small range.
This is one of 50 exercises featured in the Magic Circle Pilates Card Deck, designed to give teachers and students an easy way to structure, modify, and explore Pilates sessions. Whether you’re planning classes, creating home workouts, or simply wanting fresh inspiration, the Card Deck puts variety and progression at your fingertips.
Pilates Magic Circle Card Deck
Pilates Magic Circle Card Deck
Below are the 50 exercises included in the Magic Circle Pilates Card Deck—neatly categorised and totally clickable. Each link lets you preview the move, so you know exactly what you’re getting.
Core & Stability Category (Blue Border)
The 17 exercises in the “core & stability” category progress logically from foundational core work to more dynamic challenges. The sequence flows from: supine basics → crunch variations → rotation → double-leg load → reach patterns → roll-up sequence → seated control → kneeling stability → supine leg circles.
Together, these exercises strengthen your centre, improve postural control, and build balanced stability from the inside out — helping you move with precision, support, and confidence in every Pilates session.
- Crunches
- Crunch Pulse
- Crunch Arm Twist
- Crunch Arm Twist Pulse
- Crunch Double Leg
- Crunch Double Leg Twist
- Double Leg Lift
- Double Leg Pulse
- Double Leg Stretch
- Leg Reach Crunch
- Leg Reach Pulse
- Halfway Rollback Twist
- Full Roll Up
- Knee Pulses Side I
- Knee Pulses Side II
- Bird Dog
- Single Leg
Flexibility & Stretching Category (Green Border)
The 16 exercises in the “flexibility & stretching” category are organised for a natural progression through the body. The flow moves from: standing lengthening → forward folds → kneeling rotations → side-lying hip mobility → lunges → bridges → kneeling extensions → hamstring stretches → finishing with a grounded upper-body opener.
These movements release tight muscles, enhance mobility, and improve range of motion using the Magic Circle as a gentle stretching aid. Great for warming up, cooling down, or restoring ease to the body after long days or tough workouts.
- Calf Stretch
- Forward Fold
- Spinal Twist
- Side Bend
- Side Pulse
- Leg Side Pulse I
- Leg Side Pulse II
- Lunge I
- Lunge II
- Hip Lift
- Bridge
- Kneeling Down Dog
- Kneeling Squat
- Single Leg Stretch
- Single Leg Toe Touch
- Pushup
Strength Category (Red Border)
The 17 exercises in the “strength” category move from upper-body strength to lower-body power, following a deliberate progression: upper-body pulses → chest squeezes → shoulder work → triceps → inner-thigh pulses → leg lifts → standing adduction work → lunges and squats → finishing with deep lower-body strength.
These exercises use the Magic Circle’s resistance to tone the arms, sculpt the legs, and build total-body strength — delivering a powerful, well-structured sequence that challenges the whole body in a balanced way.
