Dumbbell Figure Four Glute Bridge — how to, muscles worked, alternatives

How to do the Dumbbell Figure Four Glute Bridge

Lie on your back, one foot planted, other ankle across that knee.
Hold the dumbbell on your hips with both hands.
Drive through the planted heel until your hips are fully extended.
Squeeze your glutes at the top, then lower under control.
Finish all reps, then switch legs.

Full technique — 8 steps

Lie on your back on the floor with your knees bent and feet flat.
Plant one foot flat with the knee bent, then rest the other ankle across that knee.
Hold one dumbbell across your hips with both hands.
Tighten your stomach, then drive through the planted heel to raise your hips off the floor.
Raise your hips until your shoulders, hips, and planted 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.
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
Letting the hips tilt toward the crossed leg
Pushing through the toes
Feet placed too far forward

Form cues

Finish with glutes
Keep hips square
Chin slightly toward chest
Drive through whole foot

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

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 Beginner
Easier Dumbbell Glute Bridge Beginner
This exercise Dumbbell Figure Four Glute Bridge Intermediate
Harder Dumbbell Swing Intermediate
Harder Single Arm Dumbbell Single Leg Romanian Deadlift Intermediate

Too hard for now? Start with the Dumbbell Glute Bridge.

Quick answers

What muscles does the Dumbbell Figure Four Glute Bridge work?

Primary: Glutes 10/10, Hamstrings 7/10. Also works: Quads 4/10, Hip abductors 4/10, Hip adductors 3/10.

When should I do the Dumbbell Figure Four Glute Bridge in a workout?

Accessory. Goes after the main lifts. ≈ 9 min with rest.

How many sets and reps of the Dumbbell Figure Four Glute Bridge?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Dumbbell Figure Four Glute Bridge?

Barbell: Barbell Figure Four Glute Bridge, Feet Elevated Barbell Glute Bridge. Kettlebell: Single Leg Kettlebell Hip Thrust, Kettlebell Glute Bridge. Resistance bands: Feet Elevated Mini Band Glute Bridge, Kneeling Resistance Band Hip Thrust. No equipment: Feet Elevated Glute Bridge, Feet Elevated Staggered Stance Glute Bridge.