kas glute bridgekas glute bridge

How to Do the Kas Glute Bridge:

In comparing the Kas glute bridge to the hip thrust setup, the distinction lies in the range of motion and power involved, according to Summers. While both exercises share the foundation of having your shoulder blades resting on a bench and lifting your hips toward the ceiling, the Kas glute bridge entails a smaller range of motion and a lesser amount of power. Summers elaborates, stating that during a full hip thrust, the body folds, allowing for a more powerful drive of the weight upward, accommodating seemingly heavier loads. On the other hand, the Kas glute bridge involves a shorter range of motion, specifically targeting the glutes without engaging the body in the same extensive manner.

Kas Glute Bridge Exercise Variations:

Whether you’re new to hip thrusts, looking to dial down your workout intensity, or eager to intensify your routine, you have the flexibility to customize the Kas glute bridge to suit your preferences.

Common Kas Glute Bridge Mistakes

Whether you’re engaging in a traditional glute bridge, a basic hip thrust, or specifically the Kas glute bridge, the key is to maintain proper form. Tucking your tailbone and preventing your lower back from arching, a mistake that could lead to injury, is crucial, as highlighted by Hannah Davis, C.S.C.S., a certified personal trainer and the creator of Body By Hannah. According to Summers, it’s essential to focus on extending from the hips rather than the lower back. Additionally, keeping your knees aligned with your ankles and parallel to your hips is important to isolate the movement at the hip and prevent excessive body motion, ensuring that the exercise effectively targets the glutes.

How to Add the Kas Glute Bridge to Your Routine?

When you’re ready to venture into the realm of Kas glute bridges, Summers suggests starting with just your body weight or a light dumbbell to ensure proper form. Emphasizing the importance of beginning with a lighter load and gradually progressing, she recommends this approach for optimal results. To reap the benefits of booty-building, incorporating the Kas glute bridge into your routine approximately once a week is advised by Summers. Rather than aiming for super-heavy weights, the focus is on hypertrophy, emphasizing muscle strength and growth. Summers recommends a range of three to five sets, each comprising 10 to 20 repetitions. However, the specific repetitions and sets necessary for noticeable gains may vary depending on individual factors such as fitness level, abilities, and goals. For personalized guidance, consulting with a trainer is recommended.

Kas Glute Bridge Muscles Worked:

The Kas glute bridge, with its shorter range of motion compared to a hip thrust, primarily engages the buttock muscles, especially the gluteus maximus, to lift the barbell and extend the hips. This targeted activation contributes to the development of robust glute muscles, essential for pelvis stabilization and optimal lower body function, as outlined by ACE. Strong glutes play a pivotal role in ensuring that your lower body functions properly. Conversely, weak glutes may prompt the utilization of other muscles, such as the hamstrings and quadriceps, to compensate, potentially leading to long-term injury risks.

1. What muscle does the Kas glute bridge activate?

The Kas glute bridge stands out as a highly effective exercise for not only activating but also strengthening the glutes. In addition to the primary focus on the glutes, this exercise demands significant engagement from various other muscle groups. These include the hamstrings, lower back (erector spinae), abdominals (rectus abdominis), adductors (inner thighs), and abductors (outer thighs). By incorporating the Kas Glute Bridge into your routine, you ensure comprehensive activation of these major muscle groups, fostering balanced strength gains and enhancing stability throughout your lower body.

2. How often should I do the Kas Glute Bridge in my workout routine?

Commence by integrating the Kas Glute Bridge into your standard workout routine, aiming for 2-3 sessions per week. Adjust the frequency as needed based on your body’s response and your individual fitness goals.

3. Can I try any modifications or variations for my Kas Glute Bridge workouts?

Certainly, there are various ways to modify or diversify your Kas Glute Bridges to cater to specific muscle targets or accommodate the equipment available, whether at home or in the gym. Options for modification encompass bodyweight variations, incorporating dumbbells, barbells, weight plates, or transitioning to a single-leg approach.


For a sculpted derriere and enhanced hip mobility, begin with bodyweight exercises and progressively incorporate weights into your routine. The ideal starting point is the Kas glute bridge—an engaging and highly effective exercise that contributes to booty toning and improved hip movement. When you hit the gym, consider integrating this challenging yet rewarding exercise into your regimen. However, exercise caution and precision in execution, as improper form can lead to adverse effects. Maintain a shoulder-width apart and parallel foot position, focusing on driving through your heels for a successful hip raise. Avoid arching your back or allowing your knees to wobble. Let’s strengthen that glute game with diligence and proper technique.

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