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Beginner
- Difficulty
- Beginner
- Movement type
- Other
- Primary muscles
- Glutes
- Secondary muscles
- Lower back Biceps Abs
Bodyweight Feet Elevated Figure Four Glute Bridge
4 steps Updated 29/08/2026
Bodyweight Feet Elevated Figure Four Glute Bridge is a exercise targeting Hip Abductors (Gluteus Medius, Gluteus Minimus), Hip Adductors (Adductor Longus using Box.
Step by step
How to perform it
- Lie flat on your back with your arms extended by your sides for support. Place one foot on a box and cross the opposite ankle over the thigh of your working leg, forming a figure-four shape.
- Engage your glutes and squeeze them to lift your hips off the ground until your body forms a straight line from shoulders to knee.
- Pause at the peak of the movement for a second and slowly lower your hips back to the starting position.
- Repeat for the desired repetitions, then switch legs and repeat.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
Last updated: 29/08/2026
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Bodyweight Feet Elevated Figure Four Glute Bridge
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