The arms apart circular toe touch is a bodyweight exercise that targets the glutes, hamstrings, quadriceps, and calves. It involves bending forward at the waist to touch your toes with one hand while lifting the opposite leg behind you, alternating sides to challenge balance and flexibility.
Also Works
HamstringsQuadricepsCalves
How to Perform
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.
Pro Tips
•Reach across to the opposite foot with one hand while keeping your arms wide and extended to increase the rotational stretch.
•Lift the back leg straight and in line with your torso as you reach down, creating a T-shape with your body.
•Move slowly and focus on balance; this is as much a stability exercise as it is a stretch.
Common Mistakes
•Bending the standing knee too much, which reduces the Hamstring Stretch and balance challenge.
•Rounding the back to reach the toes instead of hinging at the hips with a flat back.
•Rushing through the movement without achieving a stable, balanced position at the bottom.