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Hands Clasped Circular Toe Touch (Male)
A standing mobility drill that circles clasped hands down to the toes and around, warming up the hamstrings, hips, and trunk rotation together.
LegsBodyweightDynamic stretch
GoLightWeight mediahands-clasped-circular-toe-touch-male
Demonstration coming soon
Primary
Hamstrings
Secondary
Spinal erectorsObliquesGlutes
Equipment
Bodyweight
Pattern
Dynamic stretch
Setup
- 01Stand with feet a bit wider than shoulder width.
- 02Clasp the hands together in front of the body.
- 03Keep the knees straight or very softly bent.
- 04Brace lightly through the trunk before moving.
Execution
- 01Hinge forward and reach the clasped hands toward the toes.
- 02Sweep the hands in a wide circle from one foot across to the other.
- 03Rotate the torso through the circle while the hips stay roughly centered.
- 04Return upright and repeat, alternating the direction of the circle.
Checkpoints
- -The circle is smooth and continuous, not segmented.
- -A stretch is felt shifting across the hamstrings as the hands travel.
- -Knees stay extended without locking hard.
- -Movement stays controlled at the end ranges.
Common mistakes
- -Bending the knees deeply and losing the hamstring stretch.
- -Whipping through the circle with momentum.
- -Only circling in one direction.
- -Rounding hard through the lower back at the bottom.
Programming notes
- -Use 2 sets of 5 to 8 circles in each direction during a lower body warm-up.
- -Keep the range shallow at first and let it grow as the tissue warms.
- -Pairs well before deadlifts or squats as part of a dynamic sequence.
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