Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
BeginnerCompoundResistance band
Band Step Up
Glutes · Upper Legs
3
sets
8–10
reps
1m 30s
Rest time
~9
Calories / set
Instructions
- 1
Place a band around your thighs, just above your knees.
- 2
Stand facing a step or platform with your feet hip-width apart.
- 3
Step up onto the platform with your right foot, pushing through your heel.
- 4
Extend your left leg behind you, keeping it straight.
- 5
Lower your left foot back down to the ground.
- 6
Repeat with your left foot stepping up onto the platform.
- 7
Continue alternating legs 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
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Barbell
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Barbell
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