Dumbbell Figure Four Heels Elevated Hip Thrust

Anton YefanovUpdated September 6, 2026

The dumbbell figure-four heels-elevated hip thrust is a single-leg glute lift. The free leg crosses over the working knee in a figure-four shape, the working heel sits up on a bench, and a dumbbell loads the hips. The setup completely isolates one glute and forces it to drive every rep through a long range.

How to do the Dumbbell Figure Four Heels Elevated Hip Thrust

Sit in front of a bench with a dumbbell on the floor and place your working heel on top of the bench.
Cross your free ankle over the working knee in a figure-four shape, then lift the dumbbell across your hips.
Lower your hips toward the floor while keeping the figure-four leg position locked in place.
Drive the working heel into the bench and push your hips up until they're in line with your shoulders.
Squeeze the working glute hard at the top with the hips fully extended for a one-second hold.
Lower under control to the start position, then complete all reps before switching legs.

Muscles worked

Primary:: Glutes

Why train it

Isolates one glute through a long, loaded hip extension range.
Builds single-leg hip strength that carries into running and sprinting.
Surfaces and corrects left-right glute strength gaps.

Common mistakes

Pushing through the toes instead of the working heel, which pulls work into the quad.
Letting the hips tilt sideways at the top, which lets the other side help and breaks the isolation.
Overextending the lower back at the top instead of holding a clean hip lockout.
Cutting the range short by stopping before the hips fully extend, missing the strongest part of the rep.

Frequently asked questions

What muscles does the Dumbbell Figure Four Heels Elevated Hip Thrust work?

The Dumbbell Figure Four Heels Elevated Hip Thrust trains the glutes, and little else. No other group takes a meaningful share of the load, which is what makes this a clean way to target the glutes directly.

What equipment do I need for the Dumbbell Figure Four Heels Elevated Hip Thrust?

Only a dumbbell. Nothing beyond that is required to run the movement the way it is described above.

Is the Dumbbell Figure Four Heels Elevated Hip Thrust suitable for beginners?

With some training behind you. The Dumbbell Figure Four Heels Elevated Hip Thrust is rated intermediate, which means the setup matters as much as the effort. It is a reasonable first month goal rather than a first session one, and the alternatives below are the easier way in.

Can I do the Dumbbell Figure Four Heels Elevated Hip Thrust at home?

Yes, if you own a dumbbell. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.

How many sets and reps of the Dumbbell Figure Four Heels Elevated Hip Thrust should I do?

Three to five sets of 5 to 8 reps for strength, or 8 to 12 for size. A hinge is heavy on the lower back, so leave a rep in the tank and rest two to three minutes between sets.

What are good alternatives to the Dumbbell Figure Four Heels Elevated Hip Thrust?

B-Stance Hip Thrust, Barbell Hip Thrust, and Kettlebell Swing train the same primary muscles as the Dumbbell Figure Four Heels Elevated Hip Thrust. Pick whichever one suits the equipment in front of you.