How many figure-four seat lift pulses should you do per side when you are new to the exercise?

Two sets of 12 to 15 pulses per side, in the small range just below full hip extension, is a good starting dose. Progress by holding a one-count squeeze at the top before adding more reps.

How do I make the figure-four seat lift easier or harder?

Make it easier by keeping the range very small, just enough to feel the working glute switch on. Make it harder by pausing for two counts at the top of every rep, or by pressing the planted heel into a slightly raised surface, like a low step, to increase the range.

What makes the figure-four seat lift different from a normal glute bridge?

Crossing one ankle over the opposite thigh keeps that hip in slight external rotation, overloading one side of the seat harder than a two-legged bridge would, all without any equipment. It is a poor choice if you have hip or groin pain with that crossed, rotated position, since holding it is the point of the exercise.

Intermediate

Barre Figure-Four Seat Lift

Crossing into the figure-four position loads a single glute in a bridge while the crossed leg keeps the hip in slight external rotation for extra seat activation. It is a smart low-impact way to overload one side of the seat without any equipment. Drive through the planted heel and keep the pulses shallow and controlled.

Equipment: Body Weight
Body part: Glutes
Type: Strength
Browse by muscle: Gluteus Maximus
Browse by movement: Hinge

How to do it

1
Lie on your back with knees bent and feet flat on the floor.
2
Cross one ankle over the opposite thigh just above the knee.
3
Flex the crossed foot and let that knee fall gently open.
4
Press through the planted heel to lift the hips into a bridge.
5
Pulse the hips upward in small beats, squeezing the working glute.
6
Keep the ribs down and abs braced so the low back does not arch.

Tips

Push through the heel of the planted foot to keep the glute in charge.
Keep the crossed knee open to hold the seat under tension.
Stop the pulse when the hips are level with the knees to spare the spine.

Variations

Common mistakes

The crossed ankle slides down toward the knee instead of resting just above it, softening the hip rotation this position is built to add.
Straining the neck and chin upward during the bridge tightens the throat instead of the hips doing the lifting.
The hips rise unevenly, with the crossed-leg side sagging lower than the planted-foot side, because the pelvis is not being held level while the single working glute lifts.
Holding the breath through each pulse raises the shoulders off the floor and takes tension away from the hip bridge.

Frequently asked

How many figure-four seat lift pulses should you do per side when you are new to the exercise?: Two sets of 12 to 15 pulses per side, in the small range just below full hip extension, is a good starting dose. Progress by holding a one-count squeeze at the top before adding more reps.
How do I make the figure-four seat lift easier or harder?: Make it easier by keeping the range very small, just enough to feel the working glute switch on. Make it harder by pausing for two counts at the top of every rep, or by pressing the planted heel into a slightly raised surface, like a low step, to increase the range.
What makes the figure-four seat lift different from a normal glute bridge?: Crossing one ankle over the opposite thigh keeps that hip in slight external rotation, overloading one side of the seat harder than a two-legged bridge would, all without any equipment. It is a poor choice if you have hip or groin pain with that crossed, rotated position, since holding it is the point of the exercise.

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