Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
IntermediateCompoundDumbbell
Dumbbell Step Up
Glutes · Upper Legs
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 1
Stand in front of a bench or step with a dumbbell in each hand, palms facing your body.
- 2
Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface.
- 3
Push through your right heel and lift your body up onto the bench or step, straightening your right leg.
- 4
Bring your left foot up onto the bench or step, standing fully upright.
- 5
Step back down with your left foot, followed by your right foot, returning to the starting position.
- 6
Repeat for the desired number of repetitions, then switch legs.
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
Bodyweight
Arms Apart Circular Toe Touch (Male)
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Intermediate6
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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Beginner5
Resistance band
Band Lying Hip Internal Rotation
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