Bodyweight Single Leg KAS Glute Bridge
Description
The bodyweight single leg KAS glute bridge is a partial range single leg hip thrust variation popularized by Kassem Hanson. The shoulders are elevated and the range is short to bias the top end glute squeeze.
Muscle Group
Equipment Required
Bodyweight Single Leg KAS Glute Bridge Instructions
- Set up with the upper back resting on a bench or step.
- Plant one foot flat on the floor and extend the other leg.
- Lift the hips up into a single leg bridge.
- Brace the core and squeeze the glute on the working side.
- Lower the hips just slightly from the top position.
- Drive back up to lockout by squeezing the glute hard.
- Keep the range short and the tension on the glute.
- Repeat for all reps then switch sides.
Bodyweight Single Leg KAS Glute Bridge Form & Visual
Bodyweight Single Leg KAS Glute Bridge Benefits
- Builds glute strength at the top of hip extension.
- Short range bias trains the glute lockout.
- No equipment needed beyond a bench.
- Carryover to single leg hip thrusts.
- Improves single leg hip stability.
- Develops glute size and contraction strength.
Bodyweight Single Leg KAS Glute Bridge Muscles Worked
- Gluteus maximus
- Hamstrings
- Adductors
- Erector spinae
Bodyweight Single Leg KAS Glute Bridge Variations & Alternatives
- Single Leg Hip Thrust
- Glute Bridge
- Hip Thrust
- B Stance Hip Thrust
