Kas Glute Bridge

How to do it

1. Sit with your upper back on the edge of a flat bench and a padded barbell over your hip crease.
2. Set your feet flat, hip-width apart, and raise your hips into the top of a hip thrust.
3. Grip the bar just outside your hips and keep your chin tucked.
4. Lower your hips only about a quarter of the way down while your upper back stays fixed on the bench.
5. Drive through your heels to return to full hip extension and squeeze the glutes hard.

Tips

• Keep the torso still: only the hips move in this short range.
• Hold every top position for one to two seconds.

Common mistakes

• Letting the hips sink all the way down like a full hip thrust.
• Rocking the shoulders on the bench to move the bar.
• Overarching the lower back at the top.

Muscles worked by the Kas Glute Bridge

• Gluteus maximus Primary49%
• Hamstrings (biceps femoris) Secondary11%
• Gluteus medius Secondary10%
• Adductors Minor6%
• Hamstrings (semitendinosus/-membranosus) Minor6%
• Quads (vastus lateralis) Minor6%
• Quads (vastus medialis) Minor4%
• Spinal erectors (lower back) Stabilizer4%
• Upper abs Stabilizer2%
• Quads (rectus femoris) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

From the floor the range is shorter; same muscles. Hip extension against a load on the hips with the knees bent: glute max peaks at lockout, the bent knee keeps the hamstrings short so they only assist.

Kas Glute Bridge alternatives

Same equipment

• Glute BridgeBarbell

Different equipment

• Cable Hip ThrustCable
• Dumbbell Glute BridgeDumbbell

Easier

• Glute Drive MachineMachine
• Smith Machine Glute BridgeSmith machine

No equipment

• Frog PumpBodyweight

Make it easier

• Dumbbell Glute BridgeDumbbell
• Glute Drive MachineMachine
• Smith Machine Glute BridgeSmith machine
• Frog PumpBodyweight

Similar exercises

• Dumbbell Hip ThrustDumbbell
• Hip ThrustBarbell
• Kettlebell Hip ThrustKettlebell
• Landmine Hip ThrustLandmine

Frequently asked questions

What muscles does the Kas Glute Bridge work?

Mainly the gluteus maximus. The hamstrings (biceps femoris) and gluteus medius assist.

Is the Kas Glute Bridge good for beginners?

The Kas Glute Bridge is rated intermediate. If you are new, learn the Dumbbell Glute Bridge first and build up from there.

What is a good alternative to the Kas Glute Bridge?

For example the Cable Hip Thrust, Dumbbell Glute Bridge and Glute Bridge. They train mostly the same muscles, some with different equipment.

Sources

• Contreras et al. 2015, J Appl Biomech 31(6):452-458 (hip thrust vs back squat)

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