Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
AdvancedCompoundBodyweight
Single Leg Squat (Pistol) Male
Glutes · Upper Legs
5
sets
4–6
reps
3m
Rest time
~10
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart and arms extended in front of you.
- 2
Lift your right foot off the ground and extend it forward.
- 3
Slowly lower your body down by bending your left knee and pushing your hips back.
- 4
Keep your chest up and your back straight as you lower yourself down.
- 5
Lower until your left thigh is parallel to the ground, or as low as you can comfortably go.
- 6
Pause for a moment at the bottom, then push through your left heel to return to the starting position.
- 7
Repeat for the desired number of repetitions, then switch legs.
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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