Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
BeginnerCompoundResistance band
Band Stiff Leg Deadlift
Glutes · Upper Legs
3
sets
8–10
reps
1m 30s
Rest time
~9
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart and place the band around your ankles.
- 2
Hold the band with both hands in front of your thighs, palms facing your body.
- 3
Keeping your back straight and your core engaged, hinge at the hips and slowly lower your upper body towards the ground.
- 4
As you lower, push your hips back and allow your knees to bend slightly.
- 5
Lower the band towards the ground, feeling a stretch in your hamstrings.
- 6
Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your upper body back up 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
Bodyweight
Arms Apart Circular Toe Touch (Male)
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Intermediate6
Bodyweight
Assisted Lying Glutes Stretch
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