KAS Glute Bridge

exercise_detail.description

The KAS Glute Bridge is an exercise focused on strengthening the gluteal muscles. It differs from the hip thrust mainly in the range of motion and execution technique. In the KAS Glute Bridge, the movement is more controlled and limited, allowing for greater focus on glute activation. The exercise is performed on an elevated surface, similar to the hip thrust, but with a smaller range of motion. The name 'KAS' comes from Kasemira 'Kass' Loxley, a personal trainer who popularized this version of the glute bridge.

exercise_detail.how_to_perform

1. Sit on the floor with your back against a bench or elevated surface, knees bent, feet flat on the ground.
2. Place a barbell over your hips, holding it with both hands.
3. Engage your glutes and lift your hips upward until your body forms a straight line from shoulders to knees.
4. Pause at the top for a moment, focusing on squeezing your glutes.
5. Slowly lower your hips back to the starting position, controlling the movement.

exercise_detail.tips

• Ensure your feet are hip-width apart to maintain stability.
• Control the movement during both lifting and lowering phases to maximize glute engagement.
• Avoid lifting hips too high – focus on muscle tension rather than height.
• Breathe regularly – inhale while lowering and exhale while lifting your hips.
• If you're a beginner, start without added weight to master the technique.
• Focus on keeping your shoulder blades stable on the elevated surface throughout the exercise.
• Avoid excessive arching of the lower back – keep your spine in a neutral position.