Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
BeginnerIsolationResistance band
Band Pull Through
Glutes · Upper Legs
3
sets
12–15
reps
45s
Rest time
~5
Calories / set
Instructions
- 1
Attach a resistance band to a sturdy anchor point at ground level.
- 2
Stand facing away from the anchor point with your feet shoulder-width apart.
- 3
Step forward to create tension in the band, keeping your knees slightly bent.
- 4
Hinge at the hips and push your glutes back, maintaining a slight bend in your knees.
- 5
Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
- 6
Drive your hips forward and squeeze your glutes to return to the starting position.
- 7
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
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Arms Apart Circular Toe Touch (Male)
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Barbell
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Barbell
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Barbell
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