Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
AdvancedCompoundBarbell
Barbell Single Leg Deadlift
Glutes · Upper Legs
5
sets
4–6
reps
3m
Rest time
~12
Calories / set
Instructions
- 1
Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip.
- 2
Shift your weight onto your left foot and lift your right foot slightly off the ground.
- 3
Hinge forward at the hips, keeping your back straight and your right leg extended behind you for balance.
- 4
Lower the barbell towards the ground, keeping it close to your body and your left leg slightly bent.
- 5
Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso back up to the starting position.
- 6
Repeat for the desired number of repetitions, then switch sides.
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.
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Alternatives
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