How To Do The Kas Glute Bridge For Ultimate Glute Strength

Although this move requires some equipment, the Kas glute bridge is an excellent glute-building exercise.

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Instructions
Benefits
Common Mistakes
Variations

How to Do the Glute Bridge for a Stronger Butt and Core

        Skill Level
       
        Intermediate
      
        Body Part
       
        Butt and Legs
      


        Skill Level
       
        Intermediate
      
        Body Part
       
        Butt and Legs

Glute Bridge vs. Hip Thrust: Which Is Better for Building Your Backside?

Move your feet out farther away from your hips. When you’re in the starting position at the top of the exercise, your knee should form a 90-degree angle. “Keep your feet at hip-width distance,” she says. “And if you want a little extra focus on your glute medius — or middle glute — turn your toes out slightly.”

“Keep your feet at hip-width distance,” she says. “And if you want a little extra focus on your glute medius — or middle glute — turn your toes out slightly.”

Only lower your hips halfway between the ground and the starting position. If you’re having trouble staying within this range of motion, you may need to lower the weight you’re lifting, Araujo says.

To avoid over-arching your back, you need to engage your core. Tuck your hips under you to help prevent your butt from sticking out and imagine pulling your bellybutton into your spine, Araujo says. Do the exercise in front of a mirror or record yourself to double check your form.

Keep your head up and neck in line with your body as you do this exercise. “Imagine one straight line from the top of your head down your spine,” Araujo says. “As your back shifts with the movement, your neck and head should move with it.”

        Activity
       
        Dumbbell Workout
      
        Region
       
        Lower Body

Lie on your back, knees bent and feet flat on the ground hip-width apart. Your feet should be close enough to your hips that if you reach one hand at a time toward each heel, you can just touch it with your fingertips. Place a dumbbell across your hips and hold it in place. Squeeze your glutes and core, and press your heels into the ground to drive your hips up toward the ceiling until you form a diagonal line from knees to hips to chest. Resist the urge to arch your lower back as you raise your hips. Focus on keeping your spine in a neutral position throughout. Pause at the top, then slowly lower your hips back down to the ground.

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        Activity
       
        Dumbbell Workout
      
        Region
       
        Lower Body
      


        Activity
       
        Body-Weight Workout
      
        Region
       
        Lower Body

Sit on the floor with your mid-back against the edge of a bench or box. Place your feet on the floor about hip-width apart. Your feet can be slightly turned out, depending on what feels comfortable for you. Place your hands behind your head and lift one leg up. Squeeze your glutes and push through your down-side heel to raise your hips. Keep your back flat and head facing forward. Lock your hips out at the top of the movement. Pause, then slowly lower your hips halfway to the ground. Pause again, then press back up to the starting position.

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        Activity
       
        Body-Weight Workout
      
        Region
       
        Lower Body
      


        Activity
       
        Barbell Workout
      
        Region
       
        Lower Body

Sit on the floor next to a loaded barbell with your mid-back against the edge of a bench or box. Place your feet on the floor about hip-width apart. Your feet can be slightly turned out, depending on what feels comfortable for you. Place some sort of pad (towel, squat sponge, Hampton thick bar pad, Airex pad) on top of your pelvis. You can also place a barbell sleeve around the bar, so you don’t have to worry about anything shifting. Roll the barbell onto the crease of your hips. Squeeze your glutes and push through your heels to raise your hips and the weight up toward the ceiling. Keep your back flat and head pointed toward the wall in front of you. Lock your hips out at the top of the movement by fully extending the hips and squeezing your glutes. Your shins should be vertical, knees neutral or slightly externally rotated and legs forming 90-degree angles. Pause for 5 seconds, then slowly lower your hips halfway to the ground. Pause again and then press back up to the starting position.

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        Activity
       
        Barbell Workout
      
        Region
       
        Lower Body