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Dumbbell Figure Four Heels Elevated Hip Thrust 6s · no sound

Dumbbell Figure Four Heels Elevated Hip Thrust

A single-leg hip thrust where the free leg crosses into a figure-four — isolating one glute through a deep range.

Primary muscle
Glutes
Equipment
Dumbbell
Difficulty
Intermediate
Movement
Hinge
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How to do it

  1. Sit in front of a bench with a dumbbell on the floor and place your working heel on top of the bench.
  2. Cross your free ankle over the working knee in a figure-four shape, then lift the dumbbell across your hips.
  3. Lower your hips toward the floor while keeping the figure-four leg position locked in place.
  4. Drive the working heel into the bench and push your hips up until they're in line with your shoulders.
  5. Squeeze the working glute hard at the top with the hips fully extended for a one-second hold.
  6. Lower under control to the start position, then complete all reps before switching legs.

Common mistakes

  • Pushing through the toes instead of the working heel, which pulls work into the quad.
  • Letting the hips tilt sideways at the top, which lets the other side help and breaks the isolation.
  • Overextending the lower back at the top instead of holding a clean hip lockout.
  • Cutting the range short by stopping before the hips fully extend, missing the strongest part of the rep.

Muscles worked

Primary
Glutes

Same movement, other equipment

Band Pull-Through Intermediate Band Pull-Through Glutes Resistance band Reverse Hyperextension Intermediate Reverse Hyperextension Glutes Bodyweight Single-Leg Hip Thrust Intermediate Single-Leg Hip Thrust Glutes Bodyweight Smith Machine Sumo Romanian Deadlift Intermediate Smith Machine Sumo Romanian Deadlift Glutes Machine

Similar exercises

Deficit Dumbbell Romanian Deadlift Intermediate Deficit Dumbbell Romanian Deadlift Glutes Dumbbell Dumbbell Cross Body Romanian Deadlift Intermediate Dumbbell Cross Body Romanian Deadlift Glutes Dumbbell Dumbbell Deadlift Beginner Dumbbell Deadlift Glutes Dumbbell Dumbbell Feet Elevated Glute Bridge Beginner Dumbbell Feet Elevated Glute Bridge Glutes Dumbbell Dumbbell Heels Elevated Hip Thrust Beginner Dumbbell Heels Elevated Hip Thrust Glutes Dumbbell

Good to know

What muscles does the Dumbbell Figure Four Heels Elevated Hip Thrust work?
Mainly the glutes.
What equipment do you need for the Dumbbell Figure Four Heels Elevated Hip Thrust?
It uses dumbbells. Without it, the Band Pull-Through and the Reverse Hyperextension train the same muscles the same way.
Is the Dumbbell Figure Four Heels Elevated Hip Thrust good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band Romanian Deadlift.

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