Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
BeginnerIsolationBodyweight
Bent Knee Lying Twist (Male)
Glutes · Upper Legs
3
sets
12–15
reps
45s
Rest time
~6
Calories / set
Instructions
- 1
Lie flat on your back with your knees bent and feet flat on the ground.
- 2
Extend your arms out to the sides, perpendicular to your body.
- 3
Keeping your knees together, slowly lower them to one side, aiming to touch the ground with your knees.
- 4
Pause for a moment, then engage your core and slowly lift your knees back to the starting position.
- 5
Repeat the movement to the other side.
- 6
Continue alternating sides for the desired number of repetitions.
Muscles worked
Primary
Glutes
obliques
Secondary
obliqueship flexors
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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