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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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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