10 Best Arms Apart Circular Toe Touch Alternatives for Home Workouts

The Arms Apart Circular Toe Touch is done standing. Ranked closest by our scoring: the Smith Bent Knee Good Morning, the Lever Seated Good Morning and the Trap Bar Deadlift. A harder version, the Rear Decline Bridge, is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Arms Apart Circular Toe Touch

Arms Apart Circular Toe TouchPlay demonstration
Primary muscle
Glutes
Equipment
Bodyweight
Difficulty
Intermediate
Type
Compound

Secondary muscles: Hamstrings, Quadriceps, Calves

How to perform Arms Apart Circular Toe Touch
  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.
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Ranked Arms Apart Circular Toe Touch Alternatives

10 substitutes, ranked by how closely each one matches the Arms Apart Circular Toe Touch on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Smith Bent Knee Good MorningPlay demonstration

    1. Smith Bent Knee Good Morning

    84% match
    • Glutes
    • Smith-machine
    • Intermediate
    • Compound

    A good swap when you have a Smith machine to work with, and it still works the glutes.

    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart, toes pointing forward.
    2. Place the barbell across your upper back, resting it on your traps.
    3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    4. Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
    5. Engage your glutes and hamstrings to raise your torso back up to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Arms Apart Circular Toe Touch
    • Equipment: a machine, not bodyweight only
    • Body position: standing, the same as the Arms Apart Circular Toe Touch
  2. InchwormPlay demonstration

    2. Inchworm

    81% match
    • Abs
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it uses the same equipment, but it works the abs rather than the glutes.

    How to perform this exercise
    1. Start in a standing position with your feet hip-width apart.
    2. Bend forward at the waist and place your hands on the ground in front of you.
    3. Walk your hands forward until you are in a high plank position, with your body in a straight line from head to toe.
    4. Pause for a moment, then walk your hands back towards your feet, keeping your legs as straight as possible.
    5. Once your hands reach your feet, stand back up to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, not glutes
    • Equipment: bodyweight only, the same as the Arms Apart Circular Toe Touch
    • Body position: standing, the same as the Arms Apart Circular Toe Touch
  3. Lever Seated Good MorningPlay demonstration

    3. Lever Seated Good Morning

    81% match
    • Glutes
    • Lever
    • Intermediate
    • Compound

    A good swap when you have a lever machine to work with, and it still works the glutes.

    How to perform this exercise
    1. Adjust the seat height so that your hips are slightly higher than your knees.
    2. Sit on the machine with your back against the pad and your feet flat on the footrests.
    3. Grasp the handles or the sides of the seat for stability.
    4. Keeping your back straight, slowly lean forward from your hips until your upper body is parallel to the ground.
    5. Pause for a moment, then slowly return to the starting position by pushing through your glutes and hamstrings.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Arms Apart Circular Toe Touch
    • Equipment: a machine, not bodyweight only
    • Body position: seated, not standing
  4. Trap Bar DeadliftPlay demonstration

    4. Trap Bar Deadlift

    77% match
    • Glutes
    • Trap-bar
    • Intermediate
    • Compound

    A good swap when you have a trap bar to work with, and it still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and the trap bar on the ground in front of you.
    2. Bend at the hips and knees to lower yourself down and grip the handles of the trap bar with an overhand grip.
    3. Keep your back straight and chest up as you begin to lift the trap bar off the ground by extending your hips and knees.
    4. As you lift, focus on driving through your heels and squeezing your glutes at the top of the movement.
    5. Lower the trap bar back down to the ground by bending at the hips and knees, keeping your back straight throughout the movement.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Arms Apart Circular Toe Touch
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Arms Apart Circular Toe Touch
    • Balance: harder to stay steady on than the Arms Apart Circular Toe Touch
  5. Bench Hip ExtensionPlay demonstration

    5. Bench Hip Extension

    77% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound

    Pick this when you want an easier version that still works the glutes.

    How to perform this exercise
    1. Sit on a bench with your back against the bench and your feet flat on the ground.
    2. Place your hands on the bench for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Arms Apart Circular Toe Touch
    • Equipment: bodyweight only, the same as the Arms Apart Circular Toe Touch
    • Body position: lying on your back, not standing
  6. Butt Lift (Bridge)

    6. Butt Lift (Bridge)

    77% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
    2. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
    3. Slowly go back to the starting position as you breathe in.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Arms Apart Circular Toe Touch
    • Equipment: bodyweight only, the same as the Arms Apart Circular Toe Touch
    • Body position: lying on your back, not standing
  7. Band Pull ThroughPlay demonstration

    7. Band Pull Through

    77% match
    • Glutes
    • Band
    • Intermediate
    • Compound

    A good swap when you have a band to work with, and it still works the glutes.

    How to perform this exercise
    1. Attach a resistance band to a sturdy anchor point at ground level.
    2. Stand facing away from the anchor point with your feet shoulder-width apart.
    3. Step forward to create tension in the band, keeping your knees slightly bent.
    4. Hinge at the hips and push your glutes back, maintaining a slight bend in your knees.
    5. Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
    6. Drive your hips forward and squeeze your glutes to return to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Arms Apart Circular Toe Touch
    • Equipment: a band, not bodyweight only
    • Body position: standing, the same as the Arms Apart Circular Toe Touch
    • Balance: harder to stay steady on than the Arms Apart Circular Toe Touch
  8. Lying Glute

    8. Lying Glute

    76% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie on your back with your partner kneeling beside you.
    2. Flex the hip of one leg, raising it off of the floor. Rotate the leg so the foot is over the opposite hip, the lower leg perpendicular to your body. Your partner should hold the knee and ankle in place. This will be your starting position.
    3. Attempt to push your leg towards your partner, who should be preventing any actual movement of the leg.
    4. After 10-20 seconds, completely relax as your partner gently pushes the ankle and knee towards your chest. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Arms Apart Circular Toe Touch
    • Equipment: bodyweight only, the same as the Arms Apart Circular Toe Touch
    • Body position: lying on your back, not standing
  9. Dumbbell Sumo Pull ThroughPlay demonstration

    9. Dumbbell Sumo Pull Through

    76% match
    • Glutes
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet wider than shoulder-width apart, toes pointed outwards.
    2. Hold a dumbbell with both hands in front of your body, arms extended.
    3. Bend your knees and lower your hips down into a squat position, keeping your back straight.
    4. Lower the dumbbell down between your legs, keeping your arms straight.
    5. Drive through your heels and extend your hips forward, pulling the dumbbell up and in front of your body.
    6. Squeeze your glutes at the top of the movement, then lower the dumbbell back down between your legs.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Arms Apart Circular Toe Touch
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Arms Apart Circular Toe Touch
    • Balance: harder to stay steady on than the Arms Apart Circular Toe Touch
  10. Rear Decline BridgePlay demonstration

    Progression

    10. Rear Decline Bridge

    76% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on your back with your feet flat on the ground and your knees bent.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Hold this position for a few seconds, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Arms Apart Circular Toe Touch
    • Equipment: bodyweight only, the same as the Arms Apart Circular Toe Touch
    • Body position: lying on your back, not standing

How to Choose the Right Arms Apart Circular Toe Touch Substitute

Pick a substitute based on your goal, equipment, and movement limits. If hypertrophy is the focus, choose variations that allow progressive overload or increased time under tension, such as elevated single-leg hip thrusts, cue: pause and actively squeeze the glute at the top. If you lack mobility or balance, use bilateral glute bridges to simplify the pattern and maintain hip-extension mechanics. Favor exercises that create posterior-chain tension during the eccentric phase and that let you control pelvic position to prioritize gluteus maximus activation. Use unilateral work to identify and correct side-to-side imbalances.

Arms Apart Circular Toe Touch FAQ

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

It primarily targets the gluteus maximus, with secondary recruitment of the hamstrings, adductors, and core stabilizers. The exercise depends on hip extension and posterior pelvic control, cue: brace your core and hinge at the hips to emphasize glute activation.

Can I build muscle without doing Arms Apart Circular Toe Touch (male)?

Yes, you can build glute and upper-leg muscle using other hip-dominant exercises with progressive overload. Increase time under tension and eccentric control, cue: use a 2–3 second lowering phase and a 1–2 second hold at peak contraction to stimulate hypertrophy.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology