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Equipment and exercises › Glutes › Dumbbell Figure Four Heels Elevated Hip Thrust

Dumbbell Figure Four Heels Elevated Hip Thrust

Dumbbell Figure Four Heels Elevated Hip Thrust

What is this machine?

Käsipainolla tehtävä nelosasento-lantionnosto, kantapää koholla on vapailla painoilla tehtävä liike, joka kuormittaa ensisijaisesti Glutes.

An exercise with free weights demands more stabiliser muscles and balance than the equivalent machine exercise.

Key facts

Primary muscleGlutes
Secondary muscles–
Equipmentvapaat painot
Movement patternlower body
Difficultyintermediate
Video📱 Luio

Instructions and video are in the app

This page tells you what the machine is. Step-by-step instructions, common mistakes and a video of the movement are in the Luio app — the video shows the range of motion that text cannot describe.

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⚠️ Most common mistake: 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.
💪 Where you should feel it: Mainly in the Glutes.

Variations and alternatives

Same muscle and movement pattern with different equipment.

Barbell Hip Thrustvapaat painotDumbbell Feet Elevated Glute Bridgevapaat painotDumbbell Heels Elevated Hip Thrustvapaat painotKettlebell Hip Thrustvapaat painot

Train this exercise in Luio

Sets, weights and rest are logged automatically, and Luio suggests your next weight.

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