Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
BeginnerCompoundResistance band
Band Squat Row
Glutes · Upper Legs
3
sets
8–10
reps
1m 30s
Rest time
~9
Calories / set
Instructions
- 1
Attach the band to a sturdy anchor point at waist height.
- 2
Stand facing the anchor point with your feet shoulder-width apart.
- 3
Hold the band handles with your palms facing each other and your arms extended in front of you.
- 4
Bend your knees and lower into a squat position, keeping your back straight and chest lifted.
- 5
From the squat position, pull the band handles towards your body, squeezing your shoulder blades together.
- 6
Pause for a moment at the top, then slowly release the tension and return to the starting position.
- 7
Repeat for the desired number of repetitions.
Muscles worked
Primary
Glutes
hamstrings
Secondary
hamstringsquadricepsback
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.
Related exercises
Bodyweight
Assisted Lying Glutes Stretch
Glutes · Upper Legs
Beginner6
Bodyweight
Assisted Lying Gluteus And Piriformis Stretch
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Resistance band
Band Bent Over Hip Extension
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Alternatives
Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Bodyweight
Assisted Lying Glutes Stretch
Glutes · Upper Legs
Beginner6
Bodyweight
Assisted Lying Gluteus And Piriformis Stretch
Glutes · Upper Legs
Beginner6
Barbell
Barbell Clean Grip Front Squat
Glutes · Upper Legs
Advanced12
Barbell
Barbell Deadlift
Glutes · Upper Legs
Advanced12
Barbell
Barbell Front Chest Squat
Glutes · Upper Legs
Advanced12