Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
IntermediateIsolationBodyweight
Swimmer Kicks V. 2 (Male)
Glutes · Upper Legs
3
sets
10–12
reps
1m
Rest time
~6
Calories / set
Instructions
- 1
Lie face down on a mat with your arms extended overhead.
- 2
Engage your core and lift your chest and legs off the ground simultaneously.
- 3
Kick your legs up and down in a fluttering motion, as if you were swimming.
- 4
Continue kicking for the desired number of repetitions.
- 5
Lower your chest and legs back down to the starting position.
Muscles worked
Primary
Glutes
hamstrings
Secondary
hamstringsquadricepscalves
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
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
Glutes · Upper Legs
Beginner5
Resistance band
Band Hip Lift
Glutes · Upper Legs
Beginner5
Resistance band
Band Lying Hip Internal Rotation
Glutes · Upper Legs
Beginner5
Resistance band
Band Pull Through
Glutes · Upper Legs
Beginner5
Resistance band
Band Seated Hip Internal Rotation
Glutes · Upper Legs
Beginner5
Alternatives
Resistance band
Band Bent Over Hip Extension
Glutes · Upper Legs
Beginner5
Resistance band
Band Hip Lift
Glutes · Upper Legs
Beginner5
Resistance band
Band Lying Hip Internal Rotation
Glutes · Upper Legs
Beginner5
Resistance band
Band Pull Through
Glutes · Upper Legs
Beginner5
Resistance band
Band Seated Hip Internal Rotation
Glutes · Upper Legs
Beginner5
Resistance band
Band Squat
Glutes · Upper Legs
Beginner9