Upper Legs Exercise · Body Weight
Arms Apart Circular Toe Touch (male)
This circular toe-touch pattern works the glutes and hamstrings through hip hinging combined with a rotational element, which is a movement pattern most straight-line leg exercises don't touch. It's more about controlled mobility than heavy loading. Keep the knees soft and let the hips do the hinging rather than rounding through the lower back to reach the toes.
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- Upper Legs
- Equipment
- Body Weight
- Target
- Glutes
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Arms Apart Circular Toe Touch (male)
- Stand with your feet shoulder-width apart and your arms stretched out to the sides.
- With your legs straight, hinge forward at the waist and reach your right hand down toward your toes.
- At the same time, raise your left leg straight up behind you while keeping your balance.
- Come back to the start, then repeat with your left hand reaching toward your toes as your right leg lifts behind you.
- Keep alternating sides for your desired number of reps.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Arms Apart Circular Toe Touch (male) mainly targets your Glutes, with your Hamstrings helping support the movement, along with your Quadriceps, Calves.
More Upper Legs Exercises
All Fours Squad Stretch
Assisted Lying Glutes Stretch
Assisted Lying Gluteus And Piriformis Stretch
Assisted Prone Hamstring
Assisted Prone Lying Quads Stretch
Assisted Side Lying Adductor Stretch
More Glutes Exercises
Band Bent-Over Hip Extension
Band Hip Lift
Band Lying Hip Internal Rotation
Band Pull Through
Band Seated Hip Internal Rotation
Band Squat
FAQ
- What muscles does the Arms Apart Circular Toe Touch (male) work?
- The Arms Apart Circular Toe Touch (male) mainly works your glutes. It also helps strengthen your hamstrings and quadriceps, calves. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Arms Apart Circular Toe Touch (male)?
- You do the Arms Apart Circular Toe Touch (male) with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Arms Apart Circular Toe Touch (male)?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Arms Apart Circular Toe Touch (male)?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.