Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
BeginnerIsolationResistance band
Band Seated Hip Internal Rotation
Glutes · Upper Legs
3
sets
12–15
reps
45s
Rest time
~5
Calories / set
Instructions
- 1
Sit on a chair or bench with your back straight and feet flat on the ground.
- 2
Place a resistance band around your thighs, just above your knees.
- 3
Keep your knees bent at a 90-degree angle and your feet shoulder-width apart.
- 4
Engage your glutes and slowly rotate your knees outward, pushing against the resistance of the band.
- 5
Pause for a moment at the end of the movement, then slowly return to the starting position.
- 6
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.
Related exercises
Bodyweight
Assisted Lying Glutes Stretch
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Alternatives
Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Bodyweight
Assisted Lying Glutes Stretch
Glutes · Upper Legs
Beginner6
Bodyweight
Assisted Lying Gluteus And Piriformis Stretch
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Beginner6
Barbell
Barbell Clean Grip Front Squat
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Advanced12
Barbell
Barbell Deadlift
Glutes · Upper Legs
Advanced12
Barbell
Barbell Front Chest Squat
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Advanced12