Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
BeginnerCompoundResistance band
Band Straight Back Stiff Leg Deadlift
Glutes · Upper Legs
3
sets
8–10
reps
1m 30s
Rest time
~9
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart and place the band around your upper legs.
- 2
Hold the band with both hands in front of your thighs, palms facing your body.
- 3
Keeping your back straight and your knees slightly bent, hinge at the hips and lower the band towards the ground.
- 4
Feel the stretch in your hamstrings as you lower the band.
- 5
Engage your glutes and hamstrings to lift your body back up to the starting position.
- 6
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.
Related exercises
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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