Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
IntermediateIsolationCable
Cable Standing Hip Extension
Glutes · Upper Legs
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Attach a cable to a low pulley and stand facing away from the machine.
- 2
Place the cable around your ankle and stand with your feet shoulder-width apart.
- 3
Keep your core engaged and your back straight throughout the exercise.
- 4
Slowly extend your leg straight back, squeezing your glutes at the top of the movement.
- 5
Pause for a moment, then return to the starting position.
- 6
Repeat for the desired number of repetitions.
- 7
Switch sides and repeat with the other leg.
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
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Alternatives
Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Bodyweight
Assisted Lying Glutes Stretch
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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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Beginner5
Resistance band
Band Lying Hip Internal Rotation
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