How to do the Dumbbell Figure Four Hip Thrust
- Upper back on a bench, one foot planted, other ankle across that knee.
- Hold the dumbbell on your abdomen with both hands.
- Drive through the planted heel until your torso is level.
- Squeeze your glutes at the top, then lower under control.
- Finish all reps, then switch legs.
Full technique — 8 steps
- Sit on the floor with your upper back against the long edge of a flat bench.
- Plant one foot flat with the knee bent, then rest the other ankle across that knee.
- Hold one dumbbell by its ends with both hands, resting it on your abdomen.
- Tighten your stomach, then drive through the planted heel to raise your hips off the floor.
- Continue extending your hips until your torso is roughly parallel to the floor and the shin is nearly vertical.
- 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 shins nearly vertical
- 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.
Barbell
Kettlebell
- Single Leg Kettlebell Hip Thrust Harder
- Kettlebell Glute Bridge Easier
Resistance bands
No equipment
- Bodyweight Hip Thrust Easier
- Feet Elevated Glute Bridge Easier
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 Dumbbell Glute Bridge
- This exercise Dumbbell Figure Four Hip Thrust
- Harder Dumbbell Swing
- Harder Trap Bar Deadlift
Too hard for now? Start with the Dumbbell Glute Bridge.
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).
