Glutes exercise · body weight
Arms Apart Circular Toe Touch (Male)
The arms apart circular toe touch (male) is a bodyweight exercise that targets the glutes, with the hamstrings, quadriceps and calves assisting.
- Target muscle
- Glutes
- Also works
- Hamstrings, quadriceps, calves
- Equipment
- Body weight
- Body part
- Upper legs
How to do the arms apart circular toe touch (male)
- Stand with your feet shoulder-width apart and arms extended to the sides.
- Keeping your legs straight, bend forward at the waist and reach down towards your toes with your right hand.
- As you reach down, simultaneously lift your left leg straight up behind you, maintaining balance.
- Return to the starting position and repeat the movement with your left hand reaching towards your toes and your right leg lifting up behind you.
- Continue alternating sides for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the glutes. The hamstrings, quadriceps and calves work as secondary muscles. See all glute exercises or every bodyweight exercise.
