Dumbbell Figure Four Glute Bridge

Category

Legs

Difficulty

Intermediate

Equipment

Dumbbell

Primary muscles

Gluteus Maximus, Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Quadriceps Femoris

How to do it

1. 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.
2. 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.
3. Lower your hips back to the starting position with control.
4. Repeat the movement for the desired repetitions, then switch sides and repeat.

Form tips

• Keep your figure four leg relaxed and stable throughout the movement.
• Focus on pressing through your heel rather than your toes to target the glutes.
• Position the dumbbell securely and consider using a pad or towel for added comfort.