While many exercises can help you achieve your desired booty shape, the Kas Glute Bridge is one of the most popular and effective. It's no secret that a strong glute bridge is a key to developing killer glutes, but what exactly is a Kas bridge?
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 slightly more advanced variation of the glute bridge that significantly increases the activation of the glutes.
Apparently, it's a great way to target your glutes and get that toned look you've been working so hard for. If you're looking 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
The posture of the movements, in combination with the slow and controlled tempo, makes the Kas glute bridge so effective for growing muscle and strength in the glutes. Here is how you do it:
- To do the Kas glute bridge exercise, rest the middle of your shoulder blades on a bench or box and put your feet a little further apart than your hips. If you want to use weight, put a barbell or hex dumbbell in the crease of your hips and hold it with both hands.
- To start the Kas glute bridge exercise, slowly lower your hips two to three inches while keeping your lower back flat, your knees strong, and your glutes engaged.
- Once you're at the bottom of the move, push through your heels and lift the 45lb barbell to the ceiling by extending your hips. This will bring you back to the starting position while keeping your posture straight. Your shoulders and knees should form a straight line, with your knees lined up with your heels and bent at 90-degree angles.
- Get back to the starting position by lifting the hips until the shoulders and knees form a straight line.
Hip Thrusts Vs. Kas Glute Bridge
The hip thrust exercise is often used to compare the Kas glute bridge. The main differences between the two moves are the amount of time the muscle is under tension and what the exercise is meant to do.
The primary distinction between the two is found in the posture that is put up. You can target those muscles more efficiently when you exercise your glutes while lying on an elevated platform like a bench or box.
The Kas glute bridge is a slow, controlled exercise to build muscle and strength. On the other hand, the hip thrust exercise is meant to increase speed and power. Both exercises use the same muscles but work them in very different ways.
Related Article: The Ultimate Guide to Building Bigger and Stronger Glute Muscles
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. This can lead to injury in the long run.
This is another key 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, all they are doing is 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 Avoid Injury While Doing the Kas Glute Bridge
Whether you're doing a traditional glute bridge, a basic hip thrust, or the Kas glute bridge, you should tuck your tailbone and keep your lower back from arching. This is a common mistake that can lead to injury. According to Hannah Davis, CSCS's founder of Body By Hannah and a certified personal trainer said, "We want to be extending from the hips, not the lower back."
Moreover, your knees should be aligned with your ankles and parallel to your hips. That's so you isolate at the hip and don't let the body move too much. This makes sure the exercise works the glutes.
Related Article: Glute Workout: The Expert Guide to the Ultimate Glute Workout for Men
How to Add the Kas Glute Bridge to Your Workout
When you feel ready to do a Kas glute bridge, you should start with just your body weight or a light dumbbell to work on your form. Start light and work your way up to what we say about every exercise.
You should do the Kas glute bridge about once a week to get the benefits of building your booty. With the Kas bridge, you're not going super heavy. You're going for hypertrophy, which means growing and getting stronger muscles.
Three to five sets of 10 to 20 reps is what we would suggest. Of course, the number of reps and sets you need to progress will depend on your fitness level, aptitudes, and goals. Talk to a trainer for personalized advice.
On the other hand, if you have problems with your spine, discs, or nerves, you should talk to a professional and be careful when doing the Kas glute bridge, hip thrusts, and floor glute bridges. This is to avoid getting hurt.
It's not that you can't do these exercises; you have to be very aware of your positions. Heavy hip thrusts are not a good idea because they can easily throw you out of a good position.
The Kas glute bridge is a little bit more focused on the position so it can be a little bit safer. Still, it doesn't hurt to be safe and talk to a professional before you start the exercise.
1. What is the Kas Glute Bridge, and how does it work?
The Kas Glute Bridge is a glute exercise that targets the muscles in your booty to help shape, tone, and strengthen them. This movement involves lying on your back with your knees bent and feet flat on the floor in front of you. Next, you will raise your hips up until they are fully extended and hold this position for several seconds before lowering back down to the starting position.
2. How often should I do the Kas Glute Bridge in my workout routine?
You may want to start by incorporating the Kas Glute Bridge into your regular workouts 2-3 times per week and then adjust from there as needed based on how your body responds.
3. Are there any modifications or variations I can try for my Kas Glute Bridge workouts?
Yes, there are a few 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 using bodyweight, dumbbell, barbell, weight plates, or single leg.
4. How can I track my progress when doing the Kas Glute Bridge?
One simple 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, you may find it helpful to keep track of how many reps and sets you complete per workout, as well as how long you can hold each lift without fatigue so that you can gradually increase these numbers over time as you become stronger and more experienced with this move.
The Kas glute bridge is an easy and effective way to work your glutes, but it's important to do it correctly to avoid injury. Make sure to keep your feet parallel and shoulder-width apart, and drive through your heels to raise your hips. Try not to arch your back or let your knees cave in.
If you're new to exercise, start with bodyweight only and gradually add weight as you get stronger. The Kas glute bridge is a great exercise for toning your butt and improving hip mobility. Give it a try next time you're looking for a new challenge!