Bodyweight
Assisted Lying Glutes Stretch
Glutes · Upper Legs
Beginner6
Demonstration
IntermediateIsolationBodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
3
sets
10–12
reps
1m
Rest time
~6
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart and arms extended to the sides.
- 2
Keeping your legs straight, bend forward at the waist and reach down towards your toes with your right hand.
- 3
As you reach down, simultaneously lift your left leg straight up behind you, maintaining balance.
- 4
Return to the starting position and repeat the movement with your left hand reaching towards your toes and your right leg lifting up behind you.
- 5
Continue alternating sides for the desired number of repetitions.
Muscles worked
Primary
Glutes
hamstrings
Secondary
hamstringsquadricepscalves
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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