# Figure Four Glute Bridge

A single-leg bodyweight glute bridge with the working heel on a box and the other ankle crossed over that knee in a figure-four shape. Trains the glutes and hamstrings one leg at a time while the shoulders stay on the floor.

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

## Muscles worked

- Glutes: 9/10
- Hamstrings: 7/10
- Hip abductors: 5/10
- Hip adductors: 4/10
- Calves: 3/10

## How to do the Figure Four Glute Bridge

1. Lie on your back, arms at your sides, one heel on the box.
2. Cross the other ankle over your working knee.
3. Push through your heel, lifting your hips until they fully extend.
4. Lower your hips under control until your glutes nearly touch the floor.
5. Finish reps, then switch sides.

### Full technique — 7 steps

1. Lie on your back on the floor with your arms straight at your sides, palms down.
2. Place one heel on a box and cross the other ankle over that knee.
3. Tighten your stomach, then drive through your working heel to raise your hips off the floor.
4. Extend your hips until your shoulders, hips, and working knee form a straight line.
5. Squeeze your glutes at the top without arching your lower back or flaring your ribs.
6. Lower your hips under control until your glutes return close to the floor, then begin the next rep.
7. 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
- Pushing down hard through the arms

## Form cues

- Finish with glutes
- Keep pelvis level
- Chin slightly toward chest
- Stand through the heel

## How much to do

- **Strength**: 3–4 sets of 6–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 2 s
- **Endurance** (best fit): 2–3 sets of 15–25 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.

- **Cable machine**: [Single Leg Cable Romanian Deadlift](https://seto.fit/exercises/single-leg-cable-romanian-deadlift/), [Cable Pull Through](https://seto.fit/exercises/cable-pull-through/)
- **Dumbbells**: [Single Arm Dumbbell Single Leg Romanian Deadlift](https://seto.fit/exercises/single-arm-dumbbell-single-leg-romanian-deadlift/), [Staggered Stance Dumbbell Romanian Deadlift](https://seto.fit/exercises/staggered-stance-dumbbell-romanian-deadlift/)
- **Resistance bands**: [Single Leg Resistance Band Romanian Deadlift](https://seto.fit/exercises/single-leg-resistance-band-romanian-deadlift/), [Single Leg Resistance Band Glute Bridge](https://seto.fit/exercises/single-leg-resistance-band-glute-bridge/)
- **Kettlebell**: [Staggered Stance Double Kettlebell Romanian Deadlift](https://seto.fit/exercises/staggered-stance-double-kettlebell-romanian-deadlift/), [Single Leg Kettlebell Glute Bridge](https://seto.fit/exercises/single-leg-kettlebell-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: [Bodyweight Hip Thrust](https://seto.fit/exercises/bodyweight-hip-thrust/) — 25% of bodyweight
- Easier: [Feet Elevated Staggered Stance Glute Bridge](https://seto.fit/exercises/feet-elevated-staggered-stance-glute-bridge/) — 30% of bodyweight
- **This exercise: Figure Four Glute Bridge — 35% of bodyweight**
- Harder: [Suspension Trainer Reverse Plank Hip Raise](https://seto.fit/exercises/suspension-trainer-reverse-plank-hip-raise/) — 40% of bodyweight
- Harder: [Dumbbell Swing](https://seto.fit/exercises/dumbbell-swing/) — Intermediate

## Quick answers

### What muscles does the Figure Four Glute Bridge work?

Primary: Glutes 9/10, Hamstrings 7/10. Also works: Hip abductors 5/10, Hip adductors 4/10, Calves 3/10.

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

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

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

Strength: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

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

Cable machine: Single Leg Cable Romanian Deadlift, Cable Pull Through. Dumbbells: Single Arm Dumbbell Single Leg Romanian Deadlift, Staggered Stance Dumbbell Romanian Deadlift. Resistance bands: Single Leg Resistance Band Romanian Deadlift, Single Leg Resistance Band Glute Bridge. Kettlebell: Staggered Stance Double Kettlebell Romanian Deadlift, Single Leg Kettlebell Glute Bridge.

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

Feet Elevated Staggered Stance Glute Bridge (30% of bodyweight), Bodyweight Hip Thrust (25% of bodyweight).

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

Suspension Trainer Reverse Plank Hip Raise (40% of bodyweight), Dumbbell Swing (Intermediate).

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

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