Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
BeginnerIsolationBarbell
Barbell Lying Lifting (On Hip)
Glutes · Upper Legs
3
sets
12–15
reps
45s
Rest time
~7
Calories / set
Instructions
- 1
Lie flat on your back on a bench with your feet flat on the ground and your knees bent.
- 2
Hold the barbell with an overhand grip and position it on your hips.
- 3
Engaging your glutes, lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
- 4
Pause for a moment at the top, then slowly lower your hips back down to the starting position.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Glutes
hamstrings
Secondary
hamstringsquadriceps
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
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Resistance band
Band Bent Over Hip Extension
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Band Hip Lift
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Band Pull Through
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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