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Upper Legs · Dumbbell
Dumbbell Figure Four Glute Bridge
Dumbbell Figure Four Glute Bridge is a beginner compound strength exercise that works the glutes (upper legs), with the quadriceps assisting. It needs a dumbbell. 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
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Quadriceps · Quadriceps Femoris
How to do Dumbbell Figure Four Glute Bridge
- 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.
- 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.
- Lower your hips back to the starting position with control.
- 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.
Dumbbell Figure Four Glute Bridge alternatives
More glutes exercises
Dumbbell Figure Four Glute Bridge FAQ
What muscles does Dumbbell Figure Four Glute Bridge work?
Dumbbell Figure Four Glute Bridge mainly works the glutes in the upper legs (Gluteus Maximus, Biceps Femoris, Semitendinosus and Semimembranosus). The quadriceps work as secondary muscles.
What equipment do you need for Dumbbell Figure Four Glute Bridge?
You need a dumbbell.
How many sets and reps of Dumbbell 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 Figure Four Glute Bridge good for beginners?
Yes. Dumbbell 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 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 Figure Four Glute Bridge?
Other exercises for the glutes include Barbell Feet Elevated Figure Four Glute Bridge, Barbell Glute Bridge, Glute Bridge Bodyweight and Kettlebell 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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