Step by step instructions, muscle activation and variants for the Figure-4 Glute Bridge.
A unilateral glute bridge variation performed with one ankle crossed over the opposite knee in a figure-4 position. Crossing the leg increases the demand on the working glute and also provides a passive stretch to the piriformis and hip external rotators of the crossed leg.
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The Figure-4 Glute Bridge is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.