Arms Apart Circular Toe Touch (male)

Also known as: arms apart circular toe touch

Beginner

Glutes

Body Weight

The point of Arms Apart Circular Toe Touch (male) is strength you can feel outside the gym; pure bodyweight leverage is how it gets there.

How to do Arms Apart Circular Toe Touch (male)

Stand with your feet shoulder-width apart and arms extended to the sides.
Keeping your legs straight, bend forward at the waist and reach down towards your toes with your right hand.
As you reach down, simultaneously lift your left leg straight up behind you, maintaining balance.
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.
Continue alternating sides for the desired number of repetitions.

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Arms Apart Circular Toe Touch (male) Sets and Reps by Goal

Strength

3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.

Hypertrophy

3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.

Endurance

2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.

Common Arms Apart Circular Toe Touch (male) Mistakes

Adding reps forever instead of making the movement harder

Change leverage, elevation, or tempo once you clear your rep range.

Feeling the movement everywhere except the muscle it trains

Lighten the load and rebuild the position until the target muscle burns.

Easier and Harder Than Arms Apart Circular Toe Touch (male)

Harder progression

Barbell Seated Good Morning

Swap Arms Apart Circular Toe Touch (male) For

Band Lying Hip Internal Rotation

Dumbbell Romanian Deadlift

Cable Pull Through (with Rope)

Arms Apart Circular Toe Touch (male) — Frequently Asked Questions

How do you do the Arms Apart Circular Toe Touch (male)?

Stand with your feet shoulder-width apart and arms extended to the sides. Keeping your legs straight, bend forward at the waist and reach down towards your toes with your right hand. As you reach down, simultaneously lift your left leg straight up behind you, maintaining balance. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Arms Apart Circular Toe Touch (male) work?

The Arms Apart Circular Toe Touch (male) primarily targets the glutes. It is classified as a legs exercise and is performed with your bodyweight only.

How many sets and reps of the Arms Apart Circular Toe Touch (male) should I do?

For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Arms Apart Circular Toe Touch (male) good for beginners?

Yes. The Arms Apart Circular Toe Touch (male) is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Arms Apart Circular Toe Touch (male)?

Try the Band Lying Hip Internal Rotation, Dumbbell Romanian Deadlift or the Cable Pull Through (with Rope). Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Arms Apart Circular Toe Touch (male) the same as the arms apart circular toe touch?

Yes. The Arms Apart Circular Toe Touch (male) is also commonly called the arms apart circular toe touch. Different gyms and training programs label it differently, but "arms apart circular toe touch" refer to this same movement.