Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
AdvancedIsolationOther
Exercise Ball One Leg Prone Lower Body Rotation
Glutes · Upper Legs
4
sets
8–12
reps
1m 15s
Rest time
~5
Calories / set
Instructions
- 1
Lie face down on the 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 support.
- 3
Engage your glutes and core muscles to stabilize your body.
- 4
Slowly lift one leg off the ground, keeping it straight and parallel to the floor.
- 5
Rotate your leg outward, away from your body, while keeping your hips and upper body stable.
- 6
Pause for a moment at the end of the rotation, then slowly return your leg to the starting position.
- 7
Repeat the rotation with the other leg.
- 8
Continue alternating legs for the desired number of repetitions.
Muscles worked
Primary
Glutes
hamstrings
Secondary
hamstringsquadricepscore
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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