Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
IntermediateIsolationOther
Reverse Hyper Extension (On Stability Ball)
Glutes · Upper Legs
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Lie face down on a stability ball with your hips resting on the ball and your legs extended straight behind you.
- 2
Place your hands on the ground in front of you for stability.
- 3
Engaging your glutes and hamstrings, lift your legs up towards the ceiling as high as you can.
- 4
Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Glutes
hamstrings
Secondary
hamstringslower 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
Bodyweight
Arms Apart Circular Toe Touch (Male)
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Intermediate6
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Assisted Lying Glutes Stretch
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