Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
IntermediateCompoundMachine
Lever Horizontal One Leg Press
Glutes · Upper Legs
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 1
Adjust the seat of the machine so that your knees are at a 90-degree angle when your feet are on the footplate.
- 2
Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate.
- 3
Place your hands on the handles or sides of the machine for stability.
- 4
Push the footplate away from your body by extending your leg, keeping your back against the backrest.
- 5
Pause for a moment at the fully extended position, then slowly bend your leg to return to the starting position.
- 6
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.
Related exercises
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Alternatives
Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Bodyweight
Assisted Lying Glutes Stretch
Glutes · Upper Legs
Beginner6
Bodyweight
Assisted Lying Gluteus And Piriformis Stretch
Glutes · Upper Legs
Beginner6
Resistance band
Band Bent Over Hip Extension
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Beginner5
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Band Hip Lift
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Beginner5
Resistance band
Band Lying Hip Internal Rotation
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