How to do the Figure Four Glute Bridge
- Lie on your back, arms at your sides, one heel on the box.
- Cross the other ankle over your working knee.
- Push through your heel, lifting your hips until they fully extend.
- Lower your hips under control until your glutes nearly touch the floor.
- Finish reps, then switch sides.
Full technique — 7 steps
- Lie on your back on the floor with your arms straight at your sides, palms down.
- Place one heel on a box and cross the other ankle over that knee.
- Tighten your stomach, then drive through your working heel to raise your hips off the floor.
- Extend your hips until your shoulders, hips, and working 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, then begin the next rep.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
- Single Leg Cable Romanian Deadlift Harder
- Cable Pull Through Easier
Dumbbells
Resistance bands
Kettlebell
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
- Easier Feet Elevated Staggered Stance Glute Bridge
- This exercise Figure Four Glute Bridge
- Harder Suspension Trainer Reverse Plank Hip Raise
- Harder Dumbbell Swing
Too hard for now? Start with the Feet Elevated Staggered Stance Glute Bridge.
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).
