The basic glute bridge is an excellent workout that works your hamstrings, quadriceps, and glutes while stretching your hip flexors. Nevertheless, depending on your objectives, you may also do a variety of versions of it, from single-leg to incline. The Kas glute bridge is one variant you should start performing regularly. If you want a booty, you can bounce a quarter off of it. Why? With slow, controlled movement, this exercise isolates your glutes as the primary hip extensors and eliminates the role of your quadriceps.

What muscles are worked by the Kas glute bridge?

The gluteus medius, gluteus minimus, and gluteus maximus are the main muscles that the Kas glute bridge targets. These three muscles propel and support your body while you walk, run, leap, and stand.

A Kas glute bridge uses your abdominals as stabilizers to prevent swaying while stretching your hip flexors. The lower you sink into a Kas glute bridge, the more your quads will be activated. However, you need to spend more time to effectively train your quads since you’re attempting to isolate your glutes.

Instead of employing velocity or drive to do a regular glute bridge or barbell hip thrust and engage your quadriceps, a Kas glute bridge focuses more on hovering underweight.

The deep core muscles of your lower abdomen, the transverse abdominis, are also activated during this movement. Your body’s natural girdle, comprised of these muscles, supports your pelvis and spine. The muscles that support keeping your pelvis and spine in a neutral, inline position may be strengthened with a Kas glute bridge.

In a modest 2016 research, stroke survivors used conventional bridges and other exercises to improve their balance, trunk function, and mobility. Similar muscles and motions are employed similarly to strengthen the body in a Kas glute bridge.

Beginners can learn the movements of the deeper hip thrust in this manner, for experienced lifters who want to isolate and train their glutes even harder.

What distinguishes a hip thrust from a Kas glute bridge?

The range of motion distinguishes a hip thrust from a Kas glute bridge. You lower your glutes to the ground before returning to the horizontal position when doing a hip thrust.

A typical hip thrust involves raising your knees from a horizontal to a vertical posture while using your quadriceps and hamstrings. During the lift’s concentric phase, explosive movement is another option. It’s a great workout for increasing power.

A 2019 assessment of the literature found that, compared to more traditional workouts, hip thrust improved sprint times and hip extensor activation.

One or two inches of controlled movement toward the floor are needed for the Kas glute bridge. There is no use of momentum. Compared to a hip thrust, it isolates your glutes and holds them under strain for longer.

When performing a Kas glute bridge, you may see some quad and hamstring activity, but other muscle groups are working. Your glutes continue to be used for heavy lifting.

Your hamstrings are attempting to carry out the majority of the effort because your glutes are on the weak side if you feel them activating (or even cramping, in certain situations). Your hamstrings are tightening up because they are poor hip extensors. It might also indicate that your abs aren’t engaged when your hamstrings contract excessively.

If your hamstrings or bridge are giving you trouble, try these suggestions:

• Roll your pelvis toward your chin just slightly (minimally) before you begin.
• Stabilize your pelvis, which shouldn’t tilt in any way, by engaging your lower abs.
• To drive your hips up, concentrate on engaging your glutes.
• Squeeze your glutes continuously until your hips are fully extended, and your hip crease is flat.
• Hinge from your hip while the movement is in its eccentric (downward) phase.
• At the top of the bridge, make sure your knees are at a 90-degree angle and, at the bottom, greater than a 90-degree angle. When doing a Kas glute bridge, the bottom will be quite thin.
• Throughout the entire action, keep your abs contracted.

Kas glute bridge technique

As we just stated, the Kas glute bridge is more intensive than a regular glute bridge and is essentially a slower, less explosive version of the hip thrust. Nevertheless, a few crucial adjustments might assist you in successfully crossing this specific bridge.

Equipment

• Couch, step deck, or weight bench
• The weight that you can hold at your hips, such as a barbell or a heavier dumbbell, or a kettlebell (optional)

Instructions

Start by aligning the long edge of the weight bench with the bottom of your ribcage. You will hinge and pivot from where your rib cage contacts the weight bench. A step deck can be more practical for you if you’re on the shorter side because it’s closer to the ground.

Put a barbell or other weight over your hip joint and keep it stable with your hands if you use one. Tighten your glutes to align your body from your shoulders to your knees. Your shins should be vertical, and your knees should be above your ankles. Additionally, your hips and knees need to be parallel.

Reduce your hips by one or two inches very carefully. After that, carefully bring them back to horizontal alignment with your knees and shoulders.

Continue in this manner until you’ve finished one set of ten. Perform a total of 3 sets. Depending on your objectives, you may raise the weight OR the reps as you grow stronger.

How to keep yourself safe when performing the Kas glute bridge

While injuries are never enjoyable, they may be prevented. When performing weight-based workouts, good technique is always going to be crucial. The following form advice:

1. Pay attention to control your motions. All of the Kas glute bridge’s motions should be delicate. Muscle strain might happen if you lean too far in one direction or the other.

• Stay in line. Again, you want to ensure you’re targeting the proper muscles and preventing tension, so keep your knees over your ankles and in line with your hips.

• First, try it without any weights. Please don’t attempt to max it out the first time. Work your way up to more reps and a heavier weight gradually.

• Maintain your equilibrium. Try not to place too much pressure on a single body component. To keep the weight off your hips, use your hands and arms.

• As leverage, use your base. Try to utilize a knee-height bench or step deck. That will put you in a great position to keep your knees over your ankles and maintain appropriate form.

To sum up

The Kas glute bridge is an excellent exercise for the glutes since it can be used effectively by both novice and experienced lifters. Focusing on calm, controlled motions and proper form is crucial. Start with no or little weights until you are confident with your form and position. If you liked this post, you may also want to read our post on Spartacus workout. You’ll find it very informative.