Glutes
KAS Glute Bridge
A glute bridge where you only move through the top few inches. Your hips never drop to the floor, so your glutes stay working from the first rep to the last. It's named after coach Kassem Hanson.
- Works
- Glutes, hamstrings, core
- Equipment
- One dumbbell
- Load
- Medium to heavy
How to do it
- 1Lie on your back with your knees bent and feet flat, hip width apart. Rest a dumbbell across your hips and hold it in place with both hands.
- 2Drive through your heels and lift your hips until your body is in a straight line from your shoulders to your knees.
- 3Lower your hips just a few inches, then squeeze them back up to the top.
- 4Keep every rep in that short range at the top. Your hips never drop down to the floor until the set is done.
Cues
- Constant tension: stay in the top few inches so your glutes never get a rest.
- Push through your heels.
- Squeeze hard at the top of every rep.
Common mistakes
- Dropping all the way down. That turns it into a regular hip thrust. Stay in the top few inches for the whole set.
- Looking up at the ceiling. Tuck your chin and look forward so your ribs stay down and your lower back doesn't arch.
- Feet in the wrong spot. At the top your shins should be about vertical. Too close and your quads take over, too far and your hamstrings do.
On a bench: You can also do it with your upper back on a bench, like a hip thrust. Keep the same short range at the top.
Easier
Go lighter, or skip the dumbbell.
Harder
Go heavier and keep the range just as short, or squeeze for 2 seconds at the top of every rep.
Try it: 3 sets of 12 to 15 reps, or 30 seconds on and 30 off.
What is the difference between a KAS glute bridge and a regular glute bridge?
The range. In a regular glute bridge your hips lower to the floor every rep. In a KAS glute bridge they only drop a few inches from the top, so your glutes stay under tension the whole set.
