# Feet Elevated Dumbbell Figure Four Glute Bridge

A single-leg glute bridge with the working foot on a box, the free ankle resting across the working knee, and a dumbbell on the hips. The raised foot adds range, loading one glute at a time.

- Intermediate · Compound
- Equipment: Dumbbells, Plyo box
- HD video: https://media.seto.fit/exercises/dumbbell-feet-elevated-figure-four-glute-bridge/video/male.mp4
- HTML: https://seto.fit/exercises/feet-elevated-dumbbell-figure-four-glute-bridge/

## Muscles worked

- Glutes: 9/10
- Hamstrings: 7/10
- Quads: 4/10
- Hip adductors: 4/10
- Hip abductors: 4/10
- Calves: 3/10

## How to do the Feet Elevated Dumbbell Figure Four Glute Bridge

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

### Full technique — 8 steps

1. Lie on your back on the floor with a box in front of your feet.
2. Place one foot flat on top of the box, then rest the other ankle across that knee.
3. Hold one dumbbell upright on your hips with both hands.
4. Tighten your stomach, then drive through the planted heel to raise your hips off the floor.
5. Raise your hips until your shoulders, hips, and planted knee form a straight line.
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
- Box set too far from the hips

## Form cues

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

## How much to do

- **Strength**: 3 sets of 6–8 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 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 Hip Thrust](https://seto.fit/exercises/kettlebell-hip-thrust/)
- **Resistance bands**: [Feet Elevated Mini Band Glute Bridge](https://seto.fit/exercises/feet-elevated-mini-band-glute-bridge/), [Resistance Band Deadlift](https://seto.fit/exercises/resistance-band-deadlift/)
- **No equipment**: [Figure Four Glute Bridge](https://seto.fit/exercises/figure-four-glute-bridge/), [Bodyweight Single Leg Deadlift](https://seto.fit/exercises/bodyweight-single-leg-deadlift/)

## 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: Feet Elevated Dumbbell Figure Four Glute Bridge — Intermediate**
- Harder: [Dumbbell Swing](https://seto.fit/exercises/dumbbell-swing/) — Intermediate
- Harder: [Single Arm Dumbbell Single Leg Romanian Deadlift](https://seto.fit/exercises/single-arm-dumbbell-single-leg-romanian-deadlift/) — Intermediate

## Quick answers

### What muscles does the Feet Elevated Dumbbell Figure Four Glute Bridge work?

Primary: Glutes 9/10, Hamstrings 7/10. Also works: Quads 4/10, Hip adductors 4/10, Hip abductors 4/10, Calves 3/10.

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

Accessory. Goes after the main lifts. ≈ 8 min with rest.

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

Strength: 3 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3 sets of 10–15 reps, rest 1 min, 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 Feet Elevated Dumbbell Figure Four Glute Bridge?

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

### What is an easier version of the Feet Elevated Dumbbell Figure Four Glute Bridge?

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

### What is a harder version of the Feet Elevated Dumbbell Figure Four Glute Bridge?

Dumbbell Swing (Intermediate), Single Arm Dumbbell Single Leg Romanian Deadlift (Intermediate).

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

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