TETSUArms Apart Circular Toe Touch vs Barbell Lunge
The Arms Apart Circular Toe Touch and the Barbell Lunge both train the glutes as their primary muscle. The Arms Apart Circular Toe Touch is bodyweight-only while the Barbell Lunge uses a barbell. Here is how they compare and when to pick each.
Side-by-side comparison
| Arms Apart Circular Toe Touch | Barbell Lunge | |
|---|---|---|
| Primary muscle | glutes | glutes |
| Body part | upper legs | upper legs |
| Supporting muscles | hamstrings, quadriceps and calves | quadriceps, hamstrings and calves |
| Equipment | bodyweight | barbell |
| 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.
Barbell Lunge — first steps
- Start by standing with your feet shoulder-width apart and a barbell resting on your upper back.
- Take a step forward with your right foot, keeping your torso upright.
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 Barbell Lunge lets you load the heaviest weights and progress in small, steady jumps. 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 Barbell Lunge?
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 Barbell Lunge lets you load the heaviest weights and progress in small, steady jumps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Arms Apart Circular Toe Touch and the Barbell Lunge 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 Barbell Lunge 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 Barbell Lunge.
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.