Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
AdvancedCompoundBarbell
Barbell Sumo Deadlift
Glutes · Upper Legs
5
sets
4–6
reps
3m
Rest time
~12
Calories / set
Instructions
- 1
Stand with your feet wider than shoulder-width apart, toes pointing outwards.
- 2
Place a barbell on the ground in front of you, centered between your feet.
- 3
Bend your knees and lower your hips, keeping your back straight and chest up, to grip the barbell with an overhand grip.
- 4
Engage your core and drive through your heels to lift the barbell off the ground, extending your hips and knees simultaneously.
- 5
As you lift, keep your chest up and back straight, and push your hips forward to fully engage your glutes.
- 6
Pause for a moment at the top, then slowly lower the barbell back down to the starting position, maintaining control throughout the movement.
- 7
Repeat for the desired number of repetitions.
Muscles worked
Primary
Glutes
hamstrings
Secondary
hamstringsquadricepslower 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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Alternatives
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