Glutes · Isolation

Kas Glute Bridge

A short-range hip thrust variation with the upper back on a bench that keeps constant tension on the glutes.

MAIN MUSCLE
Glutes
ALSO WORKS
Hamstrings
EQUIPMENT
Barbell, Bench
LEVEL
Intermediate
REPS
10-15
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Sit on the floor with your upper back against a bench, roll the barbell over your hips and plant your feet so the shins are vertical at the top.

  2. Lift your hips until the torso and thighs form a straight line, ribs down and chin tucked.

  3. Lower the hips only a short distance, keeping the torso angle and shins still.

  4. Squeeze the glutes to return to full lockout and pause briefly before the next rep.

COMMON MISTAKES

  • Lowering all the way to the floor and rocking the torso like a regular hip thrust; keep the movement short and slow.
  • Arching the lower back at the top; tuck the pelvis slightly and finish with the glutes, not the back.

TIPS

  • Use a bar pad and a lighter load than your hip thrust; the short range and pauses make it harder than it looks.

QUESTIONS

Which muscles does Kas Glute Bridge work?

The main muscle is Glutes. It also works Hamstrings.

How many reps should I do?

FORGE suggests 10-15 reps for Kas Glute Bridge. The app adjusts sets and reps to your goal and level.

What can I do instead of Kas Glute Bridge?

These train the same muscles: Barbell Hip Thrust, Glute Bridge.