Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
AdvancedCompoundDumbbell
Dumbbell Single Leg Deadlift
Glutes · Upper Legs
5
sets
4–6
reps
3m
Rest time
~9
Calories / set
Instructions
- 1
Stand with your feet hip-width apart, holding a dumbbell in your right hand.
- 2
Shift your weight onto your left leg and lift your right foot slightly off the ground.
- 3
Keeping your back straight, hinge forward at the hips and lower the dumbbell towards the ground.
- 4
At the same time, extend your right leg straight behind you, maintaining a slight bend in your left knee.
- 5
Lower the dumbbell until your torso and right leg are parallel to the ground.
- 6
Pause for a moment, then engage your glutes and hamstrings to return to the starting position.
- 7
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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