Dumbbell Figure Four Heels Elevated Hip Thrust

A single-leg hip thrust where the free leg crosses into a figure-four — isolating one glute through a deep range.

Legs Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Glutes

Secondary

none

Step by step

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.

Log your sets. After a few weeks you will see whether it is moving. Free.