Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
AdvancedIsolationBarbell
Barbell Rack Pull
Glutes · Upper Legs
4
sets
8–12
reps
1m 15s
Rest time
~7
Calories / set
Instructions
- 1
Set up a barbell on a rack at knee height.
- 2
Stand with your feet shoulder-width apart, toes pointing slightly outwards.
- 3
Bend at the hips and knees to lower yourself down and grip the barbell with an overhand grip, hands shoulder-width apart.
- 4
Engage your core and lift the barbell by extending your hips and knees, pulling your shoulders back and squeezing your glutes at the top.
- 5
Lower the barbell back down to the starting position by bending at the hips and knees.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Glutes
hamstrings
Secondary
hamstringslower back
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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