Arms Apart Circular Toe Touch
Learn how to do the Arms Apart Circular Toe Touch with proper form and technique. This body weight exercise primarily targets your Glutes, with secondary emphasis on Hamstrings, Quadriceps, Calves.
How to Do the Arms Apart Circular Toe Touch
Follow these steps to perform the Arms Apart Circular Toe Touch with correct form:
- 1Stand with your feet shoulder-width apart and arms extended to the sides.
- 2Keeping your legs straight, bend forward at the waist and reach down towards your toes with your right hand.
- 3As you reach down, simultaneously lift your left leg straight up behind you, maintaining balance.
- 4Return to the starting position and repeat the movement with your left hand reaching towards your toes and your right leg lifting up behind you.
- 5Continue alternating sides for the desired number of repetitions.
Arms Apart Circular Toe Touch Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- upper legs
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Arms Apart Circular Toe Touch?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Arms Apart Circular Toe Touch work?
The Arms Apart Circular Toe Touch primarily targets your Glutes. Secondary muscles worked include Hamstrings, Quadriceps, Calves. This makes it an effective exercise for developing your upper legs.
Do I need equipment for the Arms Apart Circular Toe Touch?
No. The Arms Apart Circular Toe Touch is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the Arms Apart Circular Toe Touch with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Arms Apart Circular Toe Touch?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Arms Apart Circular Toe Touch?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Arms Apart Circular Toe Touch best for?
The Arms Apart Circular Toe Touch fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
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