Exercise guide
Arms Apart Circular Toe Touch
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
This dynamic hinge movement improves hamstring flexibility and core rotation while engaging the shoulders and upper back through a wide arm span. It effectively warms up the posterior chain and obliques using a rhythmic, circular windmill motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet wider than shoulder-width apart in a stable stance.
- Extend your arms straight out to the sides at shoulder height, forming a 'T' shape with your palms facing down.
- Engage your core and stand tall with a neutral spine and a slight bend in the knees.
How to do it
- Inhale as you hinge at the hips, keeping your back flat and arms locked in their wide position.
- Exhale and rotate your torso to reach your right hand toward your left foot in a smooth, circular arc.
- Inhale as you reverse the movement to return to the starting upright position with arms still extended.
- Repeat the movement on the opposite side, reaching your left hand toward your right foot, alternating sides for each rep.
Form checklist
- Keep your arms in a straight line; do not let the trailing arm drop toward the floor.
- Hinge at the hips rather than rounding your lower back to reach the floor.
- Keep your weight centered over your mid-foot to avoid leaning too far forward or back.
- Follow your top hand with your gaze to encourage full thoracic rotation.
Pro tips
- Focus on the 'windmill' effect by reaching the top arm directly toward the ceiling to maximize the stretch in the chest and engagement of the trapezius.
- Squeeze your glutes forcefully at the top of each repetition to ensure full hip extension and stability.
Make it harder
- Hold light dumbbells or weighted plates to increase the resistance on the deltoids and obliques.
- Slow down the tempo to a 3-second descent to increase time under tension for the hamstrings and core.
Frequently asked
- What muscles does the arms apart circular toe touch work?
- The arms apart circular toe touch primarily targets the abs and obliques, and also works the erector spinae, glutes, and quadriceps as secondary muscles.
- What equipment do you need for the arms apart circular toe touch?
- The arms apart circular toe touch requires no equipment — just your body weight.
- Is the arms apart circular toe touch good for beginners?
- Yes. The arms apart circular toe touch is a beginner-friendly movement and a strong foundation to build on.