Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
IntermediateIsolationOther
Exercise Ball Hip Flexor Stretch
Glutes · Upper Legs
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Place the stability ball on the ground and kneel in front of it.
- 2
Place your right foot on top of the stability ball, with your knee bent at a 90-degree angle.
- 3
Extend your left leg behind you, keeping it straight.
- 4
Lean forward, pushing your hips towards the stability ball, until you feel a stretch in your right hip flexor.
- 5
Hold the stretch for 20-30 seconds, then switch sides and repeat.
Muscles worked
Primary
Glutes
quadriceps
Secondary
quadricepshamstrings
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
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Assisted Lying Glutes Stretch
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