---
title: "Dumbbell Figure Four Hip Thrust"
description: "Sit on the floor with your upper back against a bench and place a dumbbell across your hips."
locale: en
slug: dumbbell-figure-four-hip-thrust
url: "https://hi.fitness/exercises/dumbbell-figure-four-hip-thrust"
primaryMuscle: "Glutes"
secondaryMuscles: ["Hamstrings","Quads"]
equipment: ["Dumbbell","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/fdcff496-dumbbell-figure-four-hip-thrust.mp4"
updatedAt: 2026-09-14T20:59:28+00:00
---
# Dumbbell Figure Four Hip Thrust

Sit on the floor with your upper back against a bench and place a dumbbell across your hips.

## How to do it

1. Sit on the floor with your upper back against a bench and place a dumbbell across your hips. Bend your knees and place your feet flat on the floor, then cross one ankle over the opposite knee in a figure four position.
2. Press through the heel of your grounded foot to lift your hips upward in a swift motion, extending your hips until your torso forms a straight line from your shoulders to your bent knee.
3. At the peak of the movement, squeeze your glutes and hold the position for a second. Lower your hips back down with control until they lightly touch the floor.
4. Repeat the movement for the desired repetitions, then switch sides and repeat.

## Form tips

- Make sure the bench is stable and positioned at mid-back level for proper support.
- Place the dumbbell securely on your hips and use your hands to hold it in place throughout the movement.
- Keep your core tight to prevent lower back arching and maintain pelvic stability.

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