Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
BeginnerCompoundBarbell
Kneeling Jump Squat
Glutes · Upper Legs
3
sets
8–10
reps
1m 30s
Rest time
~12
Calories / set
Instructions
- 1
Start by kneeling on the ground with your feet hip-width apart and your toes pointing forward.
- 2
Hold a barbell across your upper back, resting it on your shoulders.
- 3
Engage your core and glutes, then explosively jump up into the air, extending your hips and knees.
- 4
As you jump, push through your toes and fully extend your ankles, knees, and hips.
- 5
Land softly back on the ground, bending your knees to absorb the impact.
- 6
Immediately go into the next repetition, repeating the jump squat motion.
Muscles worked
Primary
Glutes
quadriceps
Secondary
quadricepshamstringscalves
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
Bodyweight
Assisted Lying Glutes Stretch
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Beginner6
Bodyweight
Assisted Lying Gluteus And Piriformis Stretch
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Resistance band
Band Bent Over Hip Extension
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Band Hip Lift
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Beginner5
Resistance band
Band Lying Hip Internal Rotation
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