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Beginner
- Difficulty
- Beginner
- Movement type
- Other
- Secondary muscles
- Quadriceps
- Equipment
- Dumbbells
Dumbbell Figure Four Glute Bridge
4 steps Updated 29/08/2026
Dumbbell Figure Four Glute Bridge is a exercise targeting Glutes (Gluteus Maximus), Hamstrings (Biceps Femoris, Semitendinosus using Dumbbell.
Step by step
How to perform it
- Lie on your back with your knees bent and feet flat on the floor. Place your right ankle across your left knee in a figure four position and rest a dumbbell on your hips, holding it securely with both hands.
- Engage your glutes and press through the heel of your supporting foot to lift your hips off the ground, extending through your hips until your body forms a straight line from your shoulders to your knee.
- Lower your hips back to the starting position with control.
- Repeat the movement for the desired repetitions, then switch sides and repeat.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Side Step
Alternate Sprinter Lunge
Alternating Hamstring Curl With Punch
Last updated: 29/08/2026
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Dumbbell Figure Four Glute Bridge
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