How to Do Dumbbell Figure Four Glute Bridge

Dumbbell 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 Figure Four Glute Bridge

  1. 01Lie on the back with one foot flat and the other ankle crossed over the opposite knee.
  2. 02Place a dumbbell horizontally across the hips of the working leg and hold it in place with the hands.
  3. 03Drive the heel of the planted foot into the floor to lift the hips toward the ceiling.
  4. 04Squeeze the glute of the working leg at the top of the bridge.
  5. 05Lower the hips back to the floor with a controlled descent.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell 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

Press the ankle firmly against the opposite thigh to maintain hip external rotation during the glute bridge.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Figure Four Glute Bridge questions

What muscles does Dumbbell Figure Four Glute Bridge work?

Dumbbell 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 Figure Four Glute Bridge correctly?

Lie on the back with one foot flat and the other ankle crossed over the opposite knee. Place a dumbbell horizontally across the hips of the working leg and hold it in place with the hands. Drive the heel of the planted foot into the floor to lift the hips toward the ceiling. Squeeze the glute of the working leg at the top of the bridge. Lower the hips back to the floor with a controlled descent.

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

Press the ankle firmly against the opposite thigh to maintain hip external rotation during the glute bridge.

Is Dumbbell Figure Four Glute Bridge suitable for beginners?

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

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

Dumbbell Figure Four Glute Bridge uses dumbbell.

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