How to Do Dumbbell Figure Four Hip Thrust

Dumbbell Figure Four Hip Thrust 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 Hip Thrust

  1. 01Sit on the floor with your upper back against a bench and a dumbbell across your hips.
  2. 02Cross one ankle over the opposite knee to create the figure-four shape.
  3. 03Drive your planted heel into the floor to lift your hips until they are level with your shoulders.
  4. 04Hold the peak contraction for one second while maintaining the figure-four leg position.
  5. 05Lower your hips back toward the floor under control without resting completely.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Figure Four Hip Thrust

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 keep your chin tucked to prevent lower back arching.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Figure Four Hip Thrust questions

What muscles does Dumbbell Figure Four Hip Thrust work?

Dumbbell Figure Four Hip Thrust 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 Hip Thrust correctly?

Sit on the floor with your upper back against a bench and a dumbbell across your hips. Cross one ankle over the opposite knee to create the figure-four shape. Drive your planted heel into the floor to lift your hips until they are level with your shoulders. Hold the peak contraction for one second while maintaining the figure-four leg position. Lower your hips back toward the floor under control without resting completely.

What is the A90 coach tip for Dumbbell Figure Four Hip Thrust?

Drive through the heel of the planted foot and keep your chin tucked to prevent lower back arching.

Is Dumbbell Figure Four Hip Thrust suitable for beginners?

Dumbbell Figure Four Hip Thrust is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Figure Four Hip Thrust?

Dumbbell Figure Four Hip Thrust uses dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell figure four hip thrust into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime