Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
AdvancedCompoundBarbell
Barbell Full Squat
Glutes · Upper Legs
5
sets
4–6
reps
3m
Rest time
~12
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart, toes slightly turned out.
- 2
Hold the barbell across your upper back, resting it on your traps or rear delts.
- 3
Engage your core and keep your chest up as you begin to lower your body down.
- 4
Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
- 5
Lower yourself until your thighs are parallel to the ground or slightly below.
- 6
Keep your knees in line with your toes and your weight in your heels.
- 7
Drive through your heels to stand back up, extending your hips and knees.
- 8
Repeat for the desired number of repetitions.
Muscles worked
Primary
Glutes
quadriceps
Secondary
quadricepshamstringscalvescore
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
Bodyweight
Assisted Lying Glutes Stretch
Glutes · Upper Legs
Beginner6
Bodyweight
Assisted Lying Gluteus And Piriformis Stretch
Glutes · Upper Legs
Beginner6
Resistance band
Band Bent Over Hip Extension
Glutes · Upper Legs
Beginner5
Resistance band
Band Hip Lift
Glutes · Upper Legs
Beginner5
Resistance band
Band Lying Hip Internal Rotation
Glutes · Upper Legs
Beginner5
Resistance band
Band Pull Through
Glutes · Upper Legs
Beginner5
Resistance band
Band Seated Hip Internal Rotation
Glutes · Upper Legs
Beginner5
Alternatives
Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Bodyweight
Assisted Lying Glutes Stretch
Glutes · Upper Legs
Beginner6
Bodyweight
Assisted Lying Gluteus And Piriformis Stretch
Glutes · Upper Legs
Beginner6
Resistance band
Band Bent Over Hip Extension
Glutes · Upper Legs
Beginner5
Resistance band
Band Hip Lift
Glutes · Upper Legs
Beginner5
Resistance band
Band Lying Hip Internal Rotation
Glutes · Upper Legs
Beginner5