The KAS Glute Bridge is a variation of the hip thrust designed to maximize tension and isolation in the gluteal muscles. The name “KAS” acknowledges fitness coach Kassem Hanson, who popularized this execution method. The exercise focuses on overloading the glutes using a restricted range of motion, keeping muscle fibers under constant tension throughout the set. Unlike a traditional hip thrust, the primary goal of the KAS bridge is to leverage the strength curve of the gluteus maximus, targeting peak contraction at the top. This technique minimizes the involvement of the hamstrings and quadriceps, allowing for greater muscle growth in the glutes.
Essential Equipment and Setup
Effective execution of the KAS Glute Bridge begins with a precise setup. You need a sturdy, fixed bench or plyo box to support your upper back and prevent movement. Place a thick pad, such as a barbell pad or rolled-up mat, across the crease of your hips for comfort when using heavy loads. Resistance is typically provided by a barbell, heavy dumbbell, or kettlebell resting horizontally across the hips.
Sit on the ground with your upper back resting against the bench. Position the edge just below your shoulder blades. This placement allows the body to pivot effectively around the bench, facilitating pure hip extension. To stabilize the weight, keep your hands lightly gripping the bar or holding the dumbbell in place.
Plant your feet flat on the floor, spaced about hip-width apart or slightly wider, with toes pointed slightly outward. Adjust the distance of your feet so that when your hips are fully extended at the top, your knees are bent at approximately a 90-degree angle. Drive through the heels and the mid-foot to recruit the gluteal muscles.
Executing the Short Range of Motion
The defining characteristic of the KAS Glute Bridge is its limited range of motion (ROM), which maximizes the time the glutes spend under tension. Begin the movement from the top position, where your hips are fully extended and your body forms a straight line from your shoulders to your knees. The descent should be slow and controlled to enhance the eccentric loading on the glute muscles.
Lower your hips only four to six inches, or until you feel the tension is about to release from the glutes. This partial lowering ensures the muscle never fully relaxes and maintains constant tension throughout the set. The bar must never touch the ground or roll forward, as this signals a loss of tension.
Once the lowest point is reached, immediately reverse the movement by driving your hips back up to the starting position. Incorporate a deliberate pause or isometric hold of one to two seconds at the top of the movement. This peak contraction at full hip extension is where mechanical tension is highest, optimizing targeted muscle fatigue.
Maximizing Glute Contraction
Refining the technique involves cues to ensure maximum glute activation and prevent lower back strain. As you approach the top of the lift, consciously perform a posterior pelvic tilt by tucking your tailbone slightly under your body. This action prevents the lower back from arching or hyperextending, forcing the gluteus maximus to complete hip extension.
Brace your abdominal muscles before lifting to maintain spinal stability. This bracing, combined with the posterior pelvic tilt, locks the lumbar spine into a neutral position. This ensures the load is borne by the hips and glutes, rather than the lower back.
A common technical error is allowing the knees to collapse inward during the ascent. To counteract this, push your knees outward, which helps engage the gluteus medius and minimus. Coordinate your breathing by exhaling forcefully on the upward drive and peak contraction to maintain core tension and maximize force output.