Dumbbell Kas Glute Bridge
Description
The dumbbell Kas glute bridge (named after coach Kassem Hanson) is a glute bridge variation that focuses only on the top portion of the range — the part where the glutes are maximally contracted. You perform short-range reps from just below lockout to full extension, keeping constant tension on the glutes.
Muscle Group
Equipment Required
Dumbbell Kas Glute Bridge Instructions
- Lie flat on your back with knees bent and feet flat on the floor, hip-width apart.
- Place a dumbbell across your hips, just below your hip bones. Hold it in place with both hands.
- Brace your core. Drive through your heels and lift your hips to a standard bridge position.
- Now lower your hips only halfway down — about 4 to 6 inches below the top.
- Drive back up to the full bridge position. Squeeze your glutes hard.
- Lower halfway and drive up again. The reps stay in the top half of the range.
- Maintain constant glute tension throughout — never relaxing fully at the bottom.
- Perform 10 to 15 reps per set.
Dumbbell Kas Glute Bridge Form & Visual
Dumbbell Kas Glute Bridge Benefits
- Maximizes glute contraction by staying in the top range
- Constant glute tension throughout the set
- Builds glute size and strength effectively
- Excellent for glute mind-muscle connection
- Works at home with one dumbbell
- Reduced lower-back strain vs heavy hip thrusts
Dumbbell Kas Glute Bridge Muscles Worked
- Gluteus maximus (especially upper fibers)
- Hamstrings
- Adductor magnus
Dumbbell Kas Glute Bridge Variations & Alternatives
- Dumbbell Glute Bridge (full ROM)
- Barbell Glute Bridge
- Dumbbell Hip Thrust
- Barbell Hip Thrust
- Banded Kas Glute Bridge
- Single-Leg Kas Glute Bridge
