Dumbbell Figure Four Hip Thrust

Category

Legs

Difficulty

Intermediate

Equipment

Bench, Dumbbell

Primary muscles

Gluteus Maximus, Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Quadriceps Femoris

How to do it

1. 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.
2. 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.
3. 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.
4. Repeat the movement for the desired repetitions, then switch sides and repeat.

Form tips

• Make sure the bench is stable and positioned at mid-back level for proper support.
• Place the dumbbell securely on your hips and use your hands to hold it in place throughout the movement.
• Keep your core tight to prevent lower back arching and maintain pelvic stability.