Sculpt Your Perfect Booty with the Kas Glute Bridge

Kas Glute Bridge is a fantastic exercise to include in your routine if you want to strengthen your glutes. It should not be mistaken for a regular glute bridge or hip thrust, as it places a lot more strain and concentration on the glute muscles specifically.

This exercise was popularized and named after N1 training creator Kassem Hanson. Kas glute bridge is preferable for heavy lifting since it is simpler to load with a barbell than a conventional glute bridge.

Read on to learn more about this exercise.

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How to perform the Kas Glute bridge correctly?

Because your upper back must rest against a bench or other sturdy object, the Kas Glute Bridge is more like a hip thrust than a glute bridge. However, the range of motion is limited, and you get to emphasize your glutes even more.

It is a great glute activation exercise. (Image via Pexels/ Anna Shvets)

Learn how to master the Kas Glute Bridge form with these steps:

• Place your mid-back on the edge of a bench or box as you sit on the floor next to a weighted barbell.
• Your feet should be roughly hip-width apart on the ground. Depending on what seems most comfortable for you, you can slightly turn out your feet.
• Onto the crease of your hips, roll the barbell.
• To lift your hips and the weight up towards the ceiling, clench your glutes and drive through your heels. Maintain a flat back and an upward gaze at the wall in front of you.
• By fully extending your hips and contracting your glutes at the apex of the exercise, you may lock your hips out. Your knees should be neutral or slightly externally rotated, your shins should be upright, and your legs should make a 90-degree angle.
• After pausing, carefully drop your hips until they are halfway to the ground.
• After another pause, resume the starting position.

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Benefits of Kas glute bridge

1) Glute activation

This exercise is essentially a glute isolation exercise, despite the fact that you'll feel some hamstring motion. Your glutes remain tense for a longer period of time because of how slowly and carefully the move is practiced. You also develop more strength the longer your muscles are under tension.

Being so glute-focused, it's also a great workout for activation. To rouse your muscles before a workout, perform this exercise with a light dumbbell or no weight at all.

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2) Prevents lower back pain

Many of the movements and exercises you perform every day, like picking up a box off the floor, are started by your glutes. However, when these muscles aren't strong enough, they often compensate, which puts unnecessary strain on your spine.

Performing glutes exercise also help reducing lower back pain. (Image via Pexels/ Elina Fairytale)

Aches and pains can be avoided by strengthening your glutes, which can also stabilize your hips and relieve some of the strain on your lower back.

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3) Greater muscle activation

Kas Glute Bridges put your posterior chain under continual strain due to its restricted range of motion, which results in significantly more muscle activation.

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You should tuck your tailbone and prevent your lower back from arching whether you're performing a standard glute bridge, a fundamental hip thrust, or the Kas Glute Bridge. This is a frequent error that may cause harm.

Moreover, your knees ought to be horizontal to your hips and in line with your ankles. To isolate at the hip and limit excessive body movement, do this. Thus, this exercise is guaranteed to work the glutes.

A convincing option for adding extra weight while isolating the glutes is the Kas glute bridge. You still can't lift as much weight with a hip thrust, though, because it's less forceful and concentrates mainly on the last range of motion.