Barbell Kas Glute Bridge
Description
The barbell Kas glute bridge (popularized by trainer Kassem Hanson) is a glute exercise performed similarly to a barbell glute bridge but with a partial range of motion at the top. You lift only a few inches up and down, keeping the glutes under constant tension. It is a brutal glute pump exercise that maximizes time under tension at peak contraction.
Muscle Group
Equipment Required
Barbell Kas Glute Bridge Instructions
- Set up for a barbell glute bridge: lie on the floor with knees bent, barbell across your hips (use a pad).
- Drive through your heels to lift your hips into a bridge position. Squeeze your glutes hard.
- From the locked-out top position, lower your hips only 4 to 6 inches — a partial range.
- Immediately drive back up to lockout. Squeeze hard at the top.
- Continue with this short, controlled range. Do not return to the floor between reps.
- Maintain constant tension on the glutes throughout the set.
- Perform 12 to 20 reps per set. The pump will be intense.
- Use moderate weight — quality of contraction matters more than load.
Barbell Kas Glute Bridge Form & Visual
Barbell Kas Glute Bridge Benefits
- Maximizes glute time under tension
- Brutal glute pump and burn
- Trains the lockout position of hip extension
- Easier to load than barbell hip thrust setup
- Excellent finisher for glute workouts
- Builds glute size and lockout strength
Barbell Kas Glute Bridge Muscles Worked
- Gluteus maximus (heavy emphasis)
- Hamstrings
- Adductor magnus
- Core (stabilizer)
Barbell Kas Glute Bridge Variations & Alternatives
- Standard Barbell Glute Bridge
- Barbell Hip Thrust
- Dumbbell Glute Bridge
- Smith Hip Thrust
- Single-Leg Kas Glute Bridge
