Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
IntermediateCompoundMachine
Lever Deadlift
Glutes · Upper Legs
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 1
Adjust the seat height and foot platform to your desired position.
- 2
Sit on the machine with your back against the pad and your feet flat on the foot platform.
- 3
Grasp the handles or the sides of the seat for stability.
- 4
Engage your glutes and hamstrings, and push through your heels to lift the weight up.
- 5
Keep your back straight and avoid rounding your shoulders.
- 6
Extend your hips fully at the top of the movement, squeezing your glutes.
- 7
Lower the weight back down in a controlled manner, keeping tension on your glutes and hamstrings.
- 8
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.
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Alternatives
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Arms Apart Circular Toe Touch (Male)
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