Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
BeginnerCompoundResistance band
Band Squat
Glutes · Upper Legs
3
sets
8–10
reps
1m 30s
Rest time
~9
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart, with the band placed just above your knees.
- 2
Keeping your chest up and core engaged, push your hips back and bend your knees to lower into a squat position.
- 3
Make sure your knees are tracking over your toes and your weight is in your heels.
- 4
Pause for a moment at the bottom, then push through your heels to return to the starting position.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Glutes
quadriceps
Secondary
quadricepshamstringscalves
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
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Bodyweight
Assisted Lying Gluteus And Piriformis Stretch
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Barbell
Barbell Clean Grip Front Squat
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Advanced12
Barbell
Barbell Deadlift
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Barbell
Barbell Front Chest Squat
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Advanced12