Skip to content
Skip to content
Cerebral Physique logoCerebral PhysiqueMind Over Muscle
All glutes exercisesGlutes · Gym

Kas Glute Bridge

A short-range, top-half hip thrust variation. The hips never drop far, so the glutes stay under tension and the quads and lower back stay out of it.

IntermediateBarbell + bench3 × 10–15
Kas Glute Bridge demonstration thumbnail — HOW TO KAS GLUTE BRIDGE | Coach Kelly Cues
GlutesBarbell + bench

Kas Glute Bridge

Demo · Kelly Matthews

Verified Kas Glute Bridge demonstration by Kelly Matthews. Click to play.

How to do the Kas Glute Bridge

  1. 1Ribs down, chin tucked
  2. 2Move only a few inches
  3. 3Hold the top for a beat every rep
  4. 4Slow tempo beats heavy load

Benefits of the Kas Glute Bridge

  • Builds strength and size in the glutes through a full, controlled range of motion
  • Also trains hamstrings as supporting movers
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • A solid mid-level progression once the basic pattern is clean

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services