Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
IntermediateIsolationDumbbell
Dumbbell Sumo Pull Through
Glutes · Upper Legs
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Stand with your feet wider than shoulder-width apart, toes pointed outwards.
- 2
Hold a dumbbell with both hands in front of your body, arms extended.
- 3
Bend your knees and lower your hips down into a squat position, keeping your back straight.
- 4
Lower the dumbbell down between your legs, keeping your arms straight.
- 5
Drive through your heels and extend your hips forward, pulling the dumbbell up and in front of your body.
- 6
Squeeze your glutes at the top of the movement, then lower the dumbbell back down between your legs.
- 7
Repeat for the desired number of repetitions.
Muscles worked
Primary
Glutes
hamstrings
Secondary
hamstringsquadricepscore
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
Arms Apart Circular Toe Touch (Male)
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Intermediate6
Bodyweight
Assisted Lying Glutes Stretch
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Bodyweight
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Resistance band
Band Bent Over Hip Extension
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Band Hip Lift
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Band Lying Hip Internal Rotation
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