The Kas Glute Bridge Exercise

The Kas Glute Bridge Exercise

The Kas glute bridge is a variation of the glute bridge exercise, also known as the hip thrust. It is a popular exercise to target the muscles in the buttocks, specifically the gluteus maximus. To perform the exercise lie on your back with your knees bent and then raise your hips up towards the ceiling while keeping your shoulders and upper back on the ground. The glute bridge is a great exercise for building strength in the glutes and improving overall posterior chain function.

Where the Kas Glute Bridge came from?

There are many variations of the glute bridge, one of which is the “Kas glute bridge.” This variation got its name from the personal trainer Kas, who popularized exercise in the fitness community. The Kas glute bridge is similar to the traditional glute bridge but includes an added resistance element by using a resistance band.

How to Perform Kas Glute Bridge Exercise

To perform the Kas glute bridge, you will need a resistance band. Begin by lying on your back with your knees bent and your feet flat on the floor. Place the resistance band around your thighs, just above your knees. Keep your shoulders and upper back on the ground, and then raise your hips up towards the ceiling. As you raise your hips, make sure to push through your heels and activate your glutes. Hold the contraction for a moment at the top, and then slowly lower your hips back down to the starting position.

Kas Glute Bridge Exercise

Benefits of Kas Glute Bridge Exercise

One of the main benefits of the Kas glute bridge is the added resistance the resistance band provides. The band creates an extra challenge for the glutes, which can help to increase muscle activation and build strength. In addition, the band also helps recruit the hip muscles, such as the adductors and abductors, often overlooked in traditional glute bridge exercises. The added resistance also helps to increase the intensity of the exercise, which can lead to faster muscle growth and greater strength gains.

Another benefit of the Kas glute bridge is that it can be modified to suit any fitness level. The resistance band can be adjusted to provide more or less resistance, making the exercise suitable for both beginners and advanced fitness enthusiasts. Additionally, the exercise can be modified to suit the individual’s needs. For example, those with a history of knee injuries may want to keep their feet closer together to reduce the stress on the knee joint. Or someone who wants more emphasis on the gluteus medius can place their feet wider apart.

In addition to targeting the glutes, the Kas glute bridge also works the core muscles, including the rectus abdominis, transverse abdominis, and the obliques. This is because the exercise requires you to maintain a stable spine throughout the movement. By keeping your core engaged, you’ll improve overall core strength and stability, which can help to prevent injury and improve posture.

Incorporate the Kas glute bridge as a part of a well-rounded workout program to build strength in the glutes. Include squats, deadlifts, and lunges in your workout routine to target the glutes from different angles.


The Kas glute bridge is a great variation of the traditional glute bridge exercise, providing added resistance and increased muscle activation. The exercise targets the glutes, hips, and core muscles, making it versatile and effective for building overall strength. The Kas glute bridge exercise is a great option for beginners and advanced fitness enthusiasts, as it can suit any fitness level. Remember that a good exercise program needs a combination of different angles and movements to work the glutes and other muscles and to achieve optimal results.

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