Barbell KAS Glute Bridge

Muscles worked

Setup

1. Sit on the floor with your shoulder blades (scapulae) firmly against the edge of a flat bench.
2. Roll a loaded barbell over your legs until it rests in the crease of your hips, using a barbell pad for comfort.
3. Position your feet hip-width apart so that your shins are vertical when your hips are fully extended.
4. Grip the bar on both sides to stabilize it and brace your core to create a rigid torso.

How to do it

1. Drive through your heels to lift your hips until they are in line with your knees and shoulders, exhaling as you reach the top.
2. Lower the barbell only a few inches—roughly halfway to the floor—while inhaling, keeping the tension strictly on the glutes.
3. Immediately drive the weight back up to the peak contraction, focusing on a 'scooping' motion of the pelvis.
4. Maintain a controlled tempo, focusing on a 2-second eccentric (lowering) phase and a 1-second squeeze at the top.

Form checklist

• Keep your chin tucked toward your chest and your gaze forward throughout the movement.
• Ensure your shins remain vertical at the top; do not let your feet slide too far forward or back.
• Move your torso and hips as one solid unit to avoid arching your lower back.
• Maintain a posterior pelvic tilt (tuck your tailbone) at the top of the rep.

Pro tips

• The key difference from a hip thrust is the range of motion; stop lowering before your hamstrings take over the load.
• Visualize pushing the floor away with your heels rather than just lifting the bar up.
• Maintain constant tension by never letting the glutes relax at the bottom of the 'mini-rep'.

Make it harder

• Add a 3-second isometric hold at the top of each repetition to increase metabolic stress.
• Place a resistance loop band around your knees to force the glutes to work against lateral resistance.

Frequently asked

What muscles does the barbell kas glute bridge work?

The barbell kas glute bridge primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the barbell kas glute bridge?

The barbell kas glute bridge uses barbell and weight plate.

Is the barbell kas glute bridge good for beginners?

The barbell kas glute bridge is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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