How to Do Dumbbell Feet Elevated Figure Four Glute Bridge

Dumbbell Feet Elevated Figure Four Glute Bridge is a glutes exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Feet Elevated Figure Four Glute Bridge

  1. 01Lie on your back with your feet elevated on a bench and a dumbbell resting on your hips.
  2. 02Cross your left ankle over your right knee to create a figure-four shape.
  3. 03Drive through your right heel to lift your hips toward the ceiling.
  4. 04Pause at the peak of the contraction while keeping your hips level.
  5. 05Lower your hips back toward the floor with control before repeating.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Feet Elevated Figure Four Glute Bridge

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Drive through the heel of the planted foot and avoid overextending the lower back at the top of the bridge.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Feet Elevated Figure Four Glute Bridge questions

What muscles does Dumbbell Feet Elevated Figure Four Glute Bridge work?

Dumbbell Feet Elevated Figure Four Glute Bridge is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Dumbbell Feet Elevated Figure Four Glute Bridge correctly?

Lie on your back with your feet elevated on a bench and a dumbbell resting on your hips. Cross your left ankle over your right knee to create a figure-four shape. Drive through your right heel to lift your hips toward the ceiling. Pause at the peak of the contraction while keeping your hips level. Lower your hips back toward the floor with control before repeating.

What is the A90 coach tip for Dumbbell Feet Elevated Figure Four Glute Bridge?

Drive through the heel of the planted foot and avoid overextending the lower back at the top of the bridge.

Is Dumbbell Feet Elevated Figure Four Glute Bridge suitable for beginners?

Dumbbell Feet Elevated Figure Four Glute Bridge is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Feet Elevated Figure Four Glute Bridge?

Dumbbell Feet Elevated Figure Four Glute Bridge uses dumbbell.

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