# Dumbbell Figure Four Hip Thrust

A single-leg dumbbell hip thrust with the free ankle resting across the working knee. Used to load one glute at a time from a bench, with the crossed leg keeping the free side out of the lift.

- Intermediate · Compound
- Equipment: Dumbbells, Flat bench
- HD video: https://media.seto.fit/exercises/dumbbell-figure-four-hip-thrust/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-figure-four-hip-thrust/

## Muscles worked

- Glutes: 10/10
- Hamstrings: 6/10
- Quads: 4/10
- Hip adductors: 3/10
- Hip abductors: 3/10

## How to do the Dumbbell Figure Four Hip Thrust

1. Upper back on a bench, one foot planted, other ankle across that knee.
2. Hold the dumbbell on your abdomen with both hands.
3. Drive through the planted heel until your torso is level.
4. Squeeze your glutes at the top, then lower under control.
5. Finish all reps, then switch legs.

### Full technique — 8 steps

1. Sit on the floor with your upper back against the long edge of a flat bench.
2. Plant one foot flat with the knee bent, then rest the other ankle across that knee.
3. Hold one dumbbell by its ends with both hands, resting it on your abdomen.
4. Tighten your stomach, then drive through the planted heel to raise your hips off the floor.
5. Continue extending your hips until your torso is roughly parallel to the floor and the shin is nearly vertical.
6. Squeeze your glutes at the top without arching your lower back or flaring your ribs.
7. Lower your hips under control until your glutes return close to the floor.
8. 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 shins nearly vertical
- Keep hips square
- Chin slightly toward chest
- Drive through whole foot

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (best fit): 3 sets of 10–15 reps · rest 1 min 15 s · 2 reps in reserve · lower 2 s, lift 1 s, pause 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 1 s, lift 1 s, pause 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

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

- **Barbell**: [Barbell Figure Four Glute Bridge](https://seto.fit/exercises/barbell-figure-four-glute-bridge/), [Feet Elevated Barbell Glute Bridge](https://seto.fit/exercises/feet-elevated-barbell-glute-bridge/)
- **Kettlebell**: [Single Leg Kettlebell Hip Thrust](https://seto.fit/exercises/single-leg-kettlebell-hip-thrust/), [Kettlebell Glute Bridge](https://seto.fit/exercises/kettlebell-glute-bridge/)
- **Resistance bands**: [Feet Elevated Mini Band Glute Bridge](https://seto.fit/exercises/feet-elevated-mini-band-glute-bridge/), [Kneeling Resistance Band Hip Thrust](https://seto.fit/exercises/kneeling-resistance-band-hip-thrust/)
- **No equipment**: [Bodyweight Hip Thrust](https://seto.fit/exercises/bodyweight-hip-thrust/), [Feet Elevated Glute Bridge](https://seto.fit/exercises/feet-elevated-glute-bridge/)

## 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](https://seto.fit/exercises/dumbbell-hip-thrust/) — Beginner
- Easier: [Dumbbell Glute Bridge](https://seto.fit/exercises/dumbbell-glute-bridge/) — Beginner
- **This exercise: Dumbbell Figure Four Hip Thrust — Intermediate**
- Harder: [Dumbbell Swing](https://seto.fit/exercises/dumbbell-swing/) — Intermediate
- Harder: [Trap Bar Deadlift](https://seto.fit/exercises/trap-bar-deadlift/) — Intermediate

## Quick answers

### What muscles does the Dumbbell Figure Four Hip Thrust work?

Primary: Glutes 10/10. Also works: Hamstrings 6/10, Quads 4/10, Hip adductors 3/10, Hip abductors 3/10.

### When should I do the Dumbbell Figure Four Hip Thrust in a workout?

Accessory. Goes after the main lifts. ≈ 10 min with rest.

### How many sets and reps of the Dumbbell Figure Four Hip Thrust?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3 sets of 10–15 reps, rest 1 min 15 s, 2 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 Dumbbell Figure Four Hip Thrust?

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: Bodyweight Hip Thrust, Feet Elevated Glute Bridge.

### What is an easier version of the Dumbbell Figure Four Hip Thrust?

Dumbbell Glute Bridge (Beginner), Dumbbell Hip Thrust (Beginner).

### What is a harder version of the Dumbbell Figure Four Hip Thrust?

Dumbbell Swing (Intermediate), Trap Bar Deadlift (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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