TETSUArms Apart Circular Toe Touch vs Band Squat
The Arms Apart Circular Toe Touch and the Band Squat both train the glutes as their primary muscle. The Arms Apart Circular Toe Touch is bodyweight-only while the Band Squat uses a band. Here is how they compare and when to pick each.
Side-by-side comparison
| Arms Apart Circular Toe Touch | Band Squat | |
|---|---|---|
| Primary muscle | glutes | glutes |
| Body part | upper legs | upper legs |
| Supporting muscles | hamstrings, quadriceps and calves | quadriceps, hamstrings and calves |
| Equipment | bodyweight | band |
| Steps in our guide | 5 | 5 |
How each one starts
Arms Apart Circular Toe Touch — first steps
- 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.
Band Squat — first steps
- Stand with your feet shoulder-width apart, with the band placed just above your knees.
- Keeping your chest up and core engaged, push your hips back and bend your knees to lower into a squat position.
Full step-by-step guides are linked below.
Which should you choose?
The Arms Apart Circular Toe Touch needs no equipment and scales through leverage, tempo and reps. The Band Squat gives accommodating resistance that peaks at the top of the range. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the glutes adapting.
Full form guides
Common questions
Is the Arms Apart Circular Toe Touch better than the Band Squat?
Neither is universally better — both train the glutes as the primary mover. The Arms Apart Circular Toe Touch needs no equipment and scales through leverage, tempo and reps, while the Band Squat gives accommodating resistance that peaks at the top of the range. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Arms Apart Circular Toe Touch and the Band Squat in the same program?
Yes, but usually not in the same session — they overlap heavily on the glutes. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Arms Apart Circular Toe Touch and the Band Squat work the same muscles?
The primary muscle is the same: the glutes. Supporting muscles differ slightly — hamstrings, quadriceps and calves for the Arms Apart Circular Toe Touch versus quadriceps, hamstrings and calves for the Band Squat.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.