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Intermediate
- Difficulty
- Intermediate
- Movement type
- Other
- Secondary muscles
- Quadriceps
Dumbbell Figure Four Hip Thrust
4 steps Updated 29/08/2026
Dumbbell Figure Four Hip Thrust is a exercise targeting Glutes (Gluteus Maximus), Hamstrings (Biceps Femoris, Semitendinosus using Bench, Dumbbell.
Step by step
How to perform it
- Sit on the floor with your upper back against a bench and place a dumbbell across your hips. Bend your knees and place your feet flat on the floor, then cross one ankle over the opposite knee in a figure four position.
- Press through the heel of your grounded foot to lift your hips upward in a swift motion, extending your hips until your torso forms a straight line from your shoulders to your bent knee.
- At the peak of the movement, squeeze your glutes and hold the position for a second. Lower your hips back down with control until they lightly touch the floor.
- 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 Hip Thrust
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