Kas Glute Bridge
A hip thrust variation with the upper back on a bench and a short range of motion, keeping the torso nearly level throughout. It keeps constant tension on the glutes near full hip extension.
Primary muscles
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Quadriceps
- Sets
- 3
- Reps
- 10–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Set up as for a barbell hip thrust, but with your shoulder blades higher on the bench so your torso stays near level.
Lift your hips to the top position.
Lower the hips only a short distance, keeping the torso close to horizontal.
Drive back up and squeeze the glutes.
Keep constant tension for the whole set.
Breathing: Exhale as you lift, inhale as you lower.
Coaching tips
Short range, constant tension
Ribs down
Chin tucked
Common mistakes
Letting the hips drop too low
Arching the lower back
Rushing reps
Safety notes
Pad the bar and keep the bench stable.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.