Apart Circular Toe Touch 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Stretch
Required Equipment
Bodyweight
Fitness Level
Advanced
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Apart Circular Toe Touch is a bodyweight exercise primarily targeting the glutes while also engaging the hamstrings as a secondary muscle group. It involves standing with feet hip-width apart and arms extended to the sides, then performing a controlled circular motion by bending at the waist to reach one hand toward the opposite foot and continuing the motion to the other side. This dynamic movement promotes flexibility in the hamstrings, improves core stability, and enhances glute activation through repeated bending and rotational motion. It requires no equipment, making it accessible for home or gym workouts, and emphasizes controlled, deliberate movement to maximize muscle engagement and prevent strain.
How to Perform
Stand tall with your feet about hip-width apart, keeping your arms stretched out to the sides at shoulder level.
Tighten your abdominal muscles and maintain a straight, neutral spine throughout the movement to protect your lower back.
Begin by bending forward at the hips, guiding your right hand in a sweeping, circular motion toward your left foot.
Once you reach the left foot, continue the circular path by moving your hand upward and over toward the right foot, ensuring your arms stay extended and aligned with your shoulders.
Reverse the motion by swinging your left hand toward your right foot in the same circular pattern, and return smoothly to the starting position.
Perform this alternating circular reach 10–12 times per side, focusing on controlled movements rather than speed to maximize glute and hamstring engagement.
Keep a steady, calm breathing pattern throughout the exercise, inhaling as you prepare and exhaling as you bend, which helps maintain core stability and muscle relaxation.
Optional tip: Slightly bend your knees if you feel tension in your lower back or hamstrings, and avoid rounding your spine to prevent strain.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your movements slow and controlled to fully engage the glutes and hamstrings.
Avoid rounding your lower back; maintain a neutral spine throughout.
Focus on the stretch and contraction rather than reaching as far as possible.
Keep your arms fully extended to the sides to enhance balance and shoulder stability.
Engage your core continuously to support your lower back and improve posture.
Breathe steadily—inhale as you return to the starting position, exhale as you reach.
Slightly bend your knees if your hamstrings feel tight to prevent strain.
Perform the exercise on a non-slip surface to avoid slipping and maintain proper alignment.
How Not to Perform
Do not round your lower back while bending forward, as this shifts tension away from the glutes and can strain your spine.
Avoid jerky or fast movements; rushing reduces muscle engagement and increases injury risk.
Do not collapse your shoulders forward—keep arms extended to the sides for proper posture and balance.
Avoid locking your knees completely; stiff knees can stress joints and limit hamstring activation.
Do not let your core relax; disengaged core leads to poor form and lower-back strain.
Avoid overreaching with your hands; only go as far as your flexibility safely allows to keep tension on the target muscles.
Do not hold your breath; lack of breathing can reduce muscle efficiency and increase tension.
Avoid performing the exercise on an unstable or slippery surface, which can cause falls or misalignment.
Do not skip alternating sides evenly; focusing on one side too much can create imbalances.
Avoid ignoring muscle fatigue; stop or modify the exercise if form starts to break down to prevent injuries.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
