Dumbbell Figure Four Heels Elevated Hip Thrust
Glutes ·Dumbbell ·Intermediate
Muscles worked
Glutes
How to do 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.
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