Kas Glute Bridge: The Ultimate Guide

One prevalent goal among many weightlifters is turning a square butt into a round one. There are plenty of butt-focused exercises one can do to achieve that goal. However, all those squats and deadlifts can get boring after a while. What do you think about adding some more variety to your workout routine?

Let’s learn kas glute bridge, an exercise that looks similar to the hip thrust but with more complexity and benefits. Check out the differences between the Kas glute bridge vs hip thrust to distinguish these two exercises.

In this article, you’ll learn everything you need to know about this exercise: its benefits, execution, common mistakes, and how to integrate it into your workout routine. Keep reading!

What Is a Kas Glute Bridge

The Kas glute bridge is a mix of a traditional glute bridge and a hip thrust. Unlike the traditional glute bridge, the kas version is done with elevated hips and back against the edge of an elevated surface, similar to a hip thrust.

At the same time, the Kas glute bridge is not a hip thrust because it is done with less range of motion and explosiveness.

Its execution allows for total glute isolation making it a great option if you want to say goodbye to your pancake butt by giving it some extra attention.

Finally, you must be wondering “What’s up with that name?”. The explanation is rather simple: its name is given as a homage to fitness coach Kassem Hanson who had a big part in popularizing the exercise.

What Are The Benefits of The Kas Glute Bridge?

Besides adding variety to your leg/glute day, there are a few great reasons to include the Kas Glute Bridge in your workout routine:

• Enhanced Lower Body Strength: While you won’t be able to lift as heavy as with a hip thrust since you won’t be getting any help from your hamstrings, the Kas Glute Bridge is still effective for strengthening the lower body.
• Maximizing Hypertrophy: The execution of the Kas Glute Bridge involves a longer time under tension, making it an excellent exercise for maximizing hypertrophy of the glutes.
• Ease of Adding Weight: Unlike the traditional glute bridge performed on the floor, the Kas Glute Bridge allows the use of a barbell loaded with weights. This makes it easier to progressively overload the exercise, resulting in greater gains in muscle mass and strength.
• Variety in Training: Including the Kas Glute Bridge in your routine adds variety to your workout, which can help maintain motivation and prevent monotony.

How To Do The Kas Glute Bridge

All you’ll need is a bench, or an elevated surface of your preference, and a barbell if you want to do it with added weight. Check out the step-by-step:

1. Place your upper back against the edge of your elevated surface. Your feet should be spaced a little bit wider than hip-width apart. If you’re using a barbell, place it across your hips.
2. Engage your core, press your shoulder blades against the bench, and keep your neck looking straight ahead or slightly up.
3. Lift your hips by pushing through your heels until your whole torso + thighs are parallel to the ground. Your knees should be at about 90º angle and remember to squeeze your glutes at the top of the movement.
4. Now it’s time for the defining movement of the exercise: lower your hips for about 1 or 2 inches in a controlled manner.
5. Focus on your glutes and slowly lift your hips again
6. Repeat for the desired number of reps and sets.

Common Kas Glute Bridge Mistakes

When doing the Kas Glute Bridge, there are some mistakes you should avoid so you can get the most out of the exercise and prevent injuries:

Using Momentum Instead of Muscle Activation

The whole point of the Kas glute bridge is slow glute activation so it spends a longer time under tension. If you use your momentum to lift the barbell (or your body weight), you’ll ease your glutes off the work and not see the ideal results from the exercise since you’ll be turning it into a glutes and hamstrings workout.

Focus on a controlled movement and try to avoid bouncing back up when lowering your hips.

Hyperextending the Lower Back

Overarching the lower back at the top of the movement qualifies as an incorrect form and can lead to injuries. Focus on forming a straight line from your neck to your knees at the top of the movement.

Improper Bench Height

Be mindful of the bench you’re using. A surface that’s too high up or too low can affect the exercise's range of movement, making it less effective. Use a bench that allows your shoulder blades to rest comfortably on the edge while keeping your hips close to the ground in the starting position.

Incorrect Foot Placement

Proper foot placement is crucial for ideal glute activation. Make sure your feet are hip-wide apart or slightly wider.

Neck Position

Looking too far up or down during the exercise can lead to a strained neck. Keep your neck in a neutral position, looking straight ahead or slightly upward. Avoid tucking your chin or extending your neck.

How to Integrate Kas Glute Bridge Into Workout Routine

Our main tip is to start slow. When doing the exercise for the first time, do it without any added weight so you can get the execution down. You can start adding weight once you feel you can easily do a set of the bodyweight-only version.

Once you start adding weight, you should load up until 10 - 20 reps become a challenge. We are going for hypertrophy here, so it’s ideal to put less weight on and do more reps. Keep at it and with time you build the heart-shaped butt you’ve always wanted.

The Takeaway

The Kas Glute Bridge is an awesome glute exercise. If you’re looking to show your butt some extra love or just want to add some variety to your routine, you should definitely give it a try. This article has covered everything you need to know about the exercise, so you’ll be ready to incorporate it into your next leg day.

If you have any doubts, always consult a professional or come back to this article.

Ready to conquer the body of a Greek god? We’ve made it simple to work on customized fitness plans or to introduce a little friendly competition to your fitness community by sharing exercises with your friends. Get started for free through the Flex fitness app.