How to do the Barbell Figure Four Glute Bridge
- Lie on your back, bar across your hips, one foot on the box.
- Cross the other ankle over your working knee.
- Push through your heel, lifting your hips until they fully extend.
- Slowly lower the bar back towards the floor, feeling your glutes stretch.
- Finish reps, then switch sides.
Full technique — 8 steps
- Lie on your back on the floor with the barbell settled across your hips.
- Place one foot flat on a box and cross the other ankle over that knee.
- Grip the bar lightly to keep it from shifting and lower your chin slightly toward your chest.
- Tighten your stomach, then drive through your working heel to raise your hips off the floor.
- Extend your hips until your shoulders, hips, and working knee form a straight line.
- Squeeze your glutes at the top without arching your lower back or flaring your ribs.
- Lower your hips under control until your glutes return close to the floor, then begin the next rep.
- Complete all reps on one side, then switch legs and repeat.
Common mistakes
- Stopping short of full hip extension
- Overarching the lower back at top
- Pushing through the toes
- Rotating the pelvis open
- Knee collapsing inward
Form cues
- Finish with glutes
- Bar stays across hips
- Chin slightly toward chest
- Keep pelvis level
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Kettlebell
- Single Leg Kettlebell Hip Thrust Same level
- Kettlebell Hip Thrust Easier
Dumbbells
Resistance bands
No equipment
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Dumbbell Hip Thrust
- Easier Landmine Romanian Deadlift
- This exercise Barbell Figure Four Glute Bridge
- Harder Barbell Hip Thrust
- Harder Trap Bar Deadlift
Too hard for now? Start with the Landmine Romanian Deadlift.
Quick answers
What muscles does the Barbell Figure Four Glute Bridge work?
Primary: Glutes 9/10. Also works: Hamstrings 6/10, Quads 4/10, Hip abductors 4/10, Hip adductors 3/10.
When should I do the Barbell Figure Four Glute Bridge in a workout?
Accessory. Goes after the main lifts. ≈ 12 min with rest.
How many sets and reps of the Barbell Figure Four Glute Bridge?
Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.
What can I do instead of the Barbell Figure Four Glute Bridge?
Kettlebell: Single Leg Kettlebell Hip Thrust, Kettlebell Hip Thrust. Dumbbells: Dumbbell Figure Four Glute Bridge, Dumbbell Figure Four Hip Thrust. Resistance bands: Feet Elevated Mini Band Glute Bridge, Kneeling Resistance Band Hip Thrust. No equipment: Bodyweight Hip Thrust, Feet Elevated Staggered Stance Glute Bridge.
What is an easier version of the Barbell Figure Four Glute Bridge?
Landmine Romanian Deadlift (Beginner), Dumbbell Hip Thrust (Beginner).
What is a harder version of the Barbell Figure Four Glute Bridge?
Barbell Hip Thrust (Intermediate), Trap Bar Deadlift (Intermediate).
