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Dumbbell Figure Four Hip Thrust
A unilateral hip thrust variation, performed with a dumbbell, using a figure-four stance on a bench. It targets the glutes and hamstrings to improve strength, hip mobility, and stability.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes
Secondary Muscles
Abs, Lower Back, Quads
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Quads
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest slightly longer between sets to maintain stability and focus.
How to Perform
Position your upper back/shoulder blades on a stable, flat bench with knees bent and feet flat. Place a dumbbell across the working hip crease. Cross the inactive leg over the active knee into a figure-four position.
- Start with your hips elevated, forming a straight line from your shoulders to your knee.
- Brace your core and slowly lower your hips toward the floor with control.
- Drive your working heel forcefully into the ground and push your hips upward.
- Achieve full hip extension at the top, squeezing the glute of the working leg tightly.
- Control the descent and repeat for the required repetitions before switching sides.
Coaching Tips
Form Cues
- Push through your heel.
- Hips to the ceiling.
- Keep your chin tucked.
- Squeeze the working glute.
- Maintain core tension.
Breathing
Inhale as you lower the hips into the stretch; forcefully exhale as you thrust upward and contract the glutes.
Tempo
2-0-1
Range of Motion
Lower the hips until just above the floor or the point of losing core tension. Drive up until the hips are fully extended and parallel to the floor.
Safety
Safety Notes
- Ensure the bench is stabilized and will not slide away from you.
- Use a pad, foam, or towel under the dumbbell for hip comfort.
- If you feel pain in the knee of the crossed leg, adjust your stance or choose a different exercise.
Spotting
Not recommended; use lighter weight or switch to a bilateral hip thrust if stability is an issue.
Common Mistakes
- Excessive arching of the lower back at the peak.
- Letting the hips drop too quickly.
- Driving the movement primarily with the hamstrings.
- Using the crossed leg to assist the lift.
When to Avoid
- Acute lower back or hip pain.
- Unstable bench or surface.
Flexibility Needed
- Adequate hip external rotation to comfortably maintain the figure-four position.
Build Up First
- Competency with the standard bilateral Dumbbell Hip Thrust.
- Ability to maintain core bracing during hip extension.
Also known as
Figure Four Glute Bridge, Single Leg Dumbbell Hip Thrust
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