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How to Do the Kas Glute Bridge for a Well-Formed Booty?


How to Do the Kas Glute Bridge for a Well-Formed Booty?
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There are countless exercises out there that will help you achieve your perfect bum, but why settle for less-than-killer glutes? The secret? The Kas Glute Bridge. So, refrain from letting your routine go stale - try this new move and feel the burn in all the right places.

You may be asking, what exactly is a Kas bridge? Well, it's one of the most effective moves for strengthening your glutes and getting them into tip-top shape. With it, you'll form a derriere that will turn heads. So why wait? Try the Kas Glute Bridge today.

Named after fitness coach Kassem Hanson who popularized it recently, the exercise in question has been around for quite some time. The Kas bridge is a more advanced variation of the glute bridge that increases the activation of the glutes.

It's a fantastic way to target the glutes and get that chiseled look you've been working so hard for. And if you're searching for a unique way to work your booty, read for more information about the Kas glute bridge exercise! Ready to give it a try? Here's how!

How to Do the Kas Glute Bridge

Before we embark on this glute-thrilling journey, let's ensure we're on the same page. Follow these easy instructions and soak every detail in the Kas glute bridge tutorial below. Trust us; your booty will thank you.

Who needs artificial enhancements when you can build your glute muscles? The Kas glute bridge is the way to go, and here's why: the posture of the movements and the slow tempo are a killer combo for growing muscle and strength in your glutes. Get ready to flaunt that peach like a boss with this effective exercise.

Ready to be a pro? Here is how you do it:

  • Sit on the mat next to a loaded barbell make sure your mid-back is against the edge of a bench or box.
  • Place your feet hip-width apart and slightly turned out for comfort.
  • Add a pad or barbell sleeve to your pelvis for stability.
  • Next, roll the barbell onto the crease of your hips.
  • Then engage your glutes and push through your heels to raise your hips and weight towards the ceiling and keep your back flat.
  • Now, fully extend your hips and squeeze your glutes.
  • Ensure your shins are vertical, knees slightly externally rotated, and legs forming 90-degree angles.
  • Pause for a few seconds, and slowly lower your hips halfway to the ground before repeating the move.
Regional Barbell

The 1500 lbs. weight capacity bar is made of high-grade steel with a tensile strength of 190,000 psi (a 500 lbs. increase from the DMoose Open Barbell). Regardless of your weight, you can use it for all of your workouts.

Hip Thrusts Vs. Kas Glute Bridge

If you're looking for a killer butt workout, you've probably encountered the hip thrust exercise and Kas glute bridge . But which one should you choose? The answer lies in knowing the differences between these two moves.

While both exercises target your glute muscles, they do so differently. The hip thrust is all about time under tension - your muscles stay engaged for a more extended period. On the other hand, the Kas glute bridge emphasizes what the exercise is designed to do - strengthen your glutes to help improve your overall performance.

So, whether you're trying to build a perfectly rounded backside or hoping to enhance your athletic abilities, the hip thrust and Kas glute bridge can be an excellent addition to your workout routine. Give it a try and see which one works best for you!

Did you know that the critical difference between these techniques lies in your posture? By exercising your glutes while lying on a raised platform such as a bench or box, you can effectively target those muscles for maximum efficiency. So why settle for smaller gains when you can step up your game with this simple adjustment?

Looking for a way to strengthen and tone your glutes? Look no further than the Kas glute bridge. This controlled exercise is designed to build muscle and make your booty pop. Plus, it's the perfect complement to the hip thrust exercise, which is all about speed and power.

But here's the kicker: both exercises work the same muscles uniquely. So that you can swap back and forth between these two moves to keep your glutes guessing and ensure you're getting the most out of your workout. Get ready to join the Glute Brigade and see what your backside is made of!



Kas Glute Bridge Muscles Worked

Kas Glute Bridge Muscles Worked

Because the range of motion is shorter in a Kas glute bridge than in a hip thrust, you'll use your butt muscles, especially the gluteus maximus, to lift the barbell and extend your hips.

So, the exercise helps build strong glute muscles, which, according to ACE, are needed to stabilize your pelvis and ensure your lower body works right. If your glutes are weak, you may use other muscles, like your hamstrings and quadriceps, to compensate for it. It can lead to injury in the long run.

It is another crucial difference between the Kas glute bridge and a regular hip thrust. The Kas glute bridge is meant to be just glutes. People don't always feel their glutes working when they do the hip thrust because it requires more power and movement.

Instead, they feel their quads and hamstrings working. And really, they are getting power and force from the ground. On the other hand, with an isolated Kas glute bridge, your buttocks have to do most of the work.

Still, your core, which protects your spine, is a part of the movement. During most exercises, the core gives you stability and keeps your lower back from arching too much, which can cause back pain and injury.

How to Prevent Injury While Doing the Kas Glute Bridge

How to Prevent Injury While doing the kas glute bridge

Are you tucking your tailbone during your glute workouts? Avoid injury, and keep your lower back from arching, whether you're doing a primary hip thrust or the fancy Kas glute bridge. Don't fall victim to this common mistake - protect your booty gains!

"We want to extend from the hips, not the lower back." ~Hannah Davis

So, to ensure your glute workout is effective, keep your knees aligned with your ankles and hips. It will focus the movement on your hips and prevent excessive body movement. You'll feel the burn in no time. Get ready for that perky and toned posterior!

Barbell Squat Pad for Weightlifting

Take your workouts to the next level with the DMoose Barbell Squat Pad. With its high-density foam, secure fit, and durable design, it's the ultimate gym companion.

How to Add the Kas Glute Bridge to Your Workout

Are you ready to bust out a killer glute bridge? First, start with just your body weight or a light dumbbell to perfect your form. Remember, slow and steady wins the race and builds booty gains. So start light and work your way up - just like we recommend for any exercise. Let's get those glutes firing!

This exercise is all about hypertrophy - adding muscle mass while increasing strength. Unlike booty-building exercises requiring heavy weights, the Kas bridge is about controlled movements and maximum results. Do it once a week and watch your backside blossom, which means growing and getting stronger muscles.

Wait, are you tired of doing endless reps without seeing results? Let us help! We suggest aiming for 3-5 sets of 10-20 reps, but don't worry - we know everyone is different. Your fitness level, strengths, and goals will all play a role in determining what's right for you. That's why we recommend talking to a trainer for personalized advice. Get ready to crush your fitness goals.

On the other hand, while moves like the Kas glute bridge, hip thrusts, and floor glute bridge can be powerful, they're not worth risking injury. If you have any spine, disc, or nerve issues, do yourself a favor and chat with a pro before attempting these exercises. Because better safe than sorry!

Who needs a trip to the chiropractor? Not you! To avoid injury and maximize gains, mind your posture during sweat seshes. Heed this warning: heavy hip thrusts may seem tempting, but if you need to be careful with your form, they can mess you up. Keep it accurate and keep it aligned.

So, get ready to lift those buns with the Kas glute bridge! This move is all about proper form, so it's the safer way to sculpt your derriere. Of course, no one can argue with an extra level of caution. Before diving in, talk to a fitness pro to ensure your glutes are fully covered. Safety comes first, and booty gains second!

Open Barbell

The open barbell is composed of high-grade steel with a tensile strength of 150K psi and a load capacity of 1000 pounds. The black phosphate coating on the shaft and chrome on the sleeves protect it from wear and oxidation, making it a long-lasting product.


1. What muscle does the Kas glute bridge activate?

The Kas glute bridge is an excellent exercise for activating and strengthening your glutes. The exercise also requires significant activation of several other muscles, including the hamstrings, lower back (erector spinae), abdominals (rectus abdominis), adductors (inner thighs), and abductors (outer thighs). The Kas Glute Bridge will work all of these major muscle groups for balanced strength gains and improvements in stability throughout your lower body.

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

You can start by incorporating the Kas Glute Bridge into your regular workouts 2-3 times per week and then adjust based on how your body responds.

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

Yes, there are different ways that you can modify or vary your Kas Glute Bridges depending on what muscles you want to target or what equipment you have available at home or the gym. Some options include bodyweight, dumbbell, barbell, weight plates, or single leg.

4. How can I track my progress when doing the Kas Glute Bridge?

A straightforward way to track your progress when doing these bridges is by measuring any changes in weight or size over time compared to previous measurements from other glute exercises like squats or lunges. In addition, keep track of how many reps and sets you complete per workout and how long you can hold each lift without fatigue so that you can gradually increase these numbers over time as you become more experienced with this move.


If you want a great derriere and improved hip mobility, start with bodyweight exercises and work up to weights. Nothing is better than starting with the Kas glute bridge. It's a challenging yet effective exercise that will help you tone your booty and move your hips like a pro. Give it a shot next time you hit the gym!

The Kas glute bridge is the way to go! But hold up, don't let your eagerness get the best of you. Incorrect execution of this exercise can result in more harm than good. Keep your feet shoulder-width apart and parallel, and drive through your heels for a successful hip raise. Remember not to arch your back or let your knees wobble. Come on, let's get that glute game strong!

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