NOW Fitness · Exercise library
Dumbbell Figure Four Heels Elevated Hip Thrust
- Main muscle
- Glutes
- Muscle group
- Legs
- Equipment
- Dumbbells
How to do it
- 1Sit with your upper back against a bench and heels elevated on a step or platform.
- 2Cross one ankle over the opposite knee into a figure-four position.
- 3Hold a dumbbell on your standing-leg hip.
- 4Drive through the planted heel to lift your hips until your body is in a straight line.
- 5Squeeze your glute at the top, then lower and repeat before switching sides.
Coaching cues
- Drive through the heel
- Squeeze the glute
- Keep hips level
Log it in NOW Fitness
Add this exercise to a routine, log your sets and watch your rank for every muscle grow. Free on iPhone and Android.
