Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
AdvancedIsolationOther
Exercise Ball One Legged Diagonal Kick Hamstring Curl
Glutes · Upper Legs
4
sets
8–12
reps
1m 15s
Rest time
~5
Calories / set
Instructions
- 1
Start by lying on your back with your legs extended and your heels resting on top of the stability ball.
- 2
Place your arms by your sides for stability.
- 3
Engage your glutes and core muscles to lift your hips off the ground, creating a straight line from your shoulders to your heels.
- 4
Bend your right knee and bring it towards your chest, keeping your left leg extended and your foot flexed.
- 5
Kick your right leg diagonally across your body, extending it fully and engaging your hamstrings.
- 6
Slowly return your right leg to the starting position, maintaining control and stability.
- 7
Repeat the movement with your left leg, alternating sides for the desired number of repetitions.
Muscles worked
Primary
Glutes
hamstrings
Secondary
hamstringscalves
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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