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Upper Legs · Dumbbell
Dumbbell Feet Elevated Figure Four Glute Bridge
Dumbbell Feet Elevated Figure Four Glute Bridge is a beginner compound strength exercise that works the glutes (upper legs), with the core, lower back and calves assisting. It needs a dumbbell and a box. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · Gluteus Maximus, Gluteus Medius
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Core · Rectus Abdominis, Transversus Abdominis
- Lower Back · Erector Spinae
- Calves · Gastrocnemius, Soleus
How to do Dumbbell Feet Elevated Figure Four Glute Bridge
- Lie on your back and place the heel of one foot on an elevated surface. Cross your opposite ankle over the supporting thigh and hold a dumbbell securely across your hips.
- Press through the elevated heel and lift your hips until your body forms a straight line from your shoulders to your supporting knee.
- Pause briefly at the top and squeeze your glutes while keeping your hips level.
- Lower your hips toward the floor with control, then repeat before switching sides.
Form tips
- Drive through your supporting heel instead of pushing through your toes.
- Lift your hips without overextending or arching your lower back.
- Keep your hips level and avoid rotating toward the crossed leg.
- Inhale as you lower your hips and exhale as you lift them.
Dumbbell Feet Elevated Figure Four Glute Bridge alternatives
More glutes exercises
Dumbbell Feet Elevated Figure Four Glute Bridge FAQ
What muscles does Dumbbell Feet Elevated Figure Four Glute Bridge work?
Dumbbell Feet Elevated Figure Four Glute Bridge mainly works the glutes in the upper legs (Gluteus Maximus, Gluteus Medius, Biceps Femoris and Semitendinosus). The core, lower back and calves work as secondary muscles.
What equipment do you need for Dumbbell Feet Elevated Figure Four Glute Bridge?
You need a dumbbell and a box.
How many sets and reps of Dumbbell Feet Elevated Figure Four Glute Bridge should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Feet Elevated Figure Four Glute Bridge good for beginners?
Yes. Dumbbell Feet Elevated Figure Four Glute Bridge is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Dumbbell Feet Elevated Figure Four Glute Bridge burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Feet Elevated Figure Four Glute Bridge?
Other exercises for the glutes include Barbell Feet Elevated Figure Four Glute Bridge, Barbell Feet Elevated Glute Bridge, Barbell Feet Elevated Staggered Glute Bridge and Chair Feet Elevated Glute Bridge.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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