Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
BeginnerCompoundMachine
Lever Seated Good Morning
Glutes · Upper Legs
3
sets
8–10
reps
1m 30s
Rest time
~9
Calories / set
Instructions
- 1
Adjust the seat height so that your hips are slightly higher than your knees.
- 2
Sit on the machine with your back against the pad and your feet flat on the footrests.
- 3
Grasp the handles or the sides of the seat for stability.
- 4
Keeping your back straight, slowly lean forward from your hips until your upper body is parallel to the ground.
- 5
Pause for a moment, then slowly return to the starting position by pushing through your glutes and hamstrings.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Glutes
hamstrings
Secondary
hamstringslower back
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)
Glutes · Upper Legs
Intermediate6
Bodyweight
Assisted Lying Glutes Stretch
Glutes · Upper Legs
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Bodyweight
Assisted Lying Gluteus And Piriformis Stretch
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Resistance band
Band Bent Over Hip Extension
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Band Hip Lift
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Beginner5
Resistance band
Band Lying Hip Internal Rotation
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