This exercise involves standing with feet shoulder-width apart, bending forward at the waist, clasping hands behind the legs, and performing a circular motion with the arms to touch the toes, targeting the glutes and stretching the lower body.
Also Works
HamstringsQuadricepsCalves
How to Perform
1
Stand with your feet shoulder-width apart and your arms extended to the sides.
2
Bend forward at the waist, keeping your back straight and your knees slightly bent.
3
Reach down with your hands and clasp them together behind your legs.
4
Slowly raise your hands up and over your head in a circular motion, keeping your legs straight.
5
Continue the circular motion until your hands touch your toes.
6
Reverse the motion and bring your hands back down to the starting position.
7
Repeat for the desired number of repetitions.
Pro Tips
•Clasp your hands behind your back and raise them overhead as you bend forward to add a shoulder stretch component.
•Hinge at the hips and keep your back as flat as possible as you reach toward your toes.
•The circular motion should be controlled and smooth, passing through each position deliberately.
Common Mistakes
•Forcing the clasped hands too far overhead, which strains the shoulders. Only go as far as comfortable.
•Rounding the lower back to reach the floor instead of hinging at the hips with a flat spine.
•Moving through the circular motion too quickly, losing the stretch benefit at each position.
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