Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
AdvancedCompoundBarbell
Barbell Jefferson Squat
Glutes · Upper Legs
5
sets
4–6
reps
3m
Rest time
~12
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart and toes slightly turned out.
- 2
Hold the barbell with an overhand grip, resting it on the front of your body, just below your waist.
- 3
Step your left foot forward and your right foot back, keeping your feet shoulder-width apart.
- 4
Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.
- 5
Push through your heels to stand back up to the starting position.
- 6
Repeat the movement, alternating your forward and back foot with each repetition.
Muscles worked
Primary
Glutes
quadriceps
Secondary
quadricepshamstringscalves
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.
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Alternatives
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