Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
BeginnerIsolationBodyweight
March Sit (Wall)
Glutes · Upper Legs
3
sets
12–15
reps
45s
Rest time
~6
Calories / set
Instructions
- 1
Stand with your back against a wall and your feet hip-width apart.
- 2
Slowly slide your back down the wall until your knees are bent at a 90-degree angle.
- 3
Lift your right foot off the ground and bring your knee towards your chest.
- 4
Lower your right foot back down and lift your left foot off the ground, bringing your knee towards your chest.
- 5
Continue alternating between lifting your right and left foot for the desired number of repetitions.
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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