Video Coming Soon
We're working on adding video demonstrations for this exercise.
Barbell KAS Glute Bridge
A partial-range hip extension exercise, often performed with a barbell, that isolates the gluteal muscles for maximal tension and hypertrophy, reducing hamstring involvement.
About Exercise
Equipment
Barbell, Flat Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Glutes
Secondary Muscles
Hamstrings, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
4/10Biceps Femoris
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
60-120 seconds
How to Perform
Position your mid-back against a stable bench edge, keeping knees bent and feet flat on the floor shoulder-width apart. Center the barbell across the crease of the hips, using a pad for comfort and support.
- Brace your core and drive your hips upward by consciously squeezing the glutes.
- Lift the hips until your body forms a straight line from shoulders to knees.
- Pause briefly at the top, achieving peak glute contraction without hyperextending the lower back.
- Slowly lower the hips only two to three inches from the peak.
- Immediately reverse the motion, driving back up to maintain constant tension.
- Maintain this short range of motion throughout the entire set.
Coaching Tips
Form Cues
- Squeeze glutes hard.
- Hips up, ribs down.
- Short, controlled range.
- Maintain constant tension.
- Drive through your heels.
Breathing
Inhale as you slightly lower the weight; exhale forcefully as you drive the weight up and squeeze the glutes. Maintain a strong abdominal brace.
Tempo
2-1-1
Range of Motion
Start just a few inches off the floor or mat at the bottom; finish when the hips are fully extended and the torso is parallel to the floor.
Safety
Safety Notes
- Ensure the bench is stable and will not slide away from you.
- Always use padding between the barbell and your pelvis.
- Control the weight carefully through the entire partial range.
Spotting
Not recommended; use a slow, controlled weight that you can handle safely. If needed, use pins or blocks to secure the barbell.
Common Mistakes
- Letting the hips drop too low and resting at the bottom.
- Hyperextending the lower back at the top.
- Driving the hips up using excessive speed or momentum.
- Allowing the knees to cave inward.
When to Avoid
- Acute lower back pain or lumbar disc issues.
- Severe pain or pinching in the hip joint.
Flexibility Needed
- Ability to achieve full, pain-free hip extension.
Build Up First
- Competency in a standard bodyweight or dumbbell glute bridge setup.
Also known as
Partial Range Glute Bridge, Short Range Hip Thrust, Kas Bridge, Bench Glute Bridge
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Smith Machine KAS Glute Bridge
Smith Machine, Flat Bench
Glutes
Barbell Kang Squat
Barbell, Squat Rack
Glutes, Hamstrings
Barbell Snatch-Grip Romanian Deadlift
Barbell
Hamstrings, Glutes
Barbell Snatch Pull to Low Hang Snatch
Barbell
Quads, Glutes
Barbell Speed Squat
Barbell, Squat Rack
Quads, Glutes
Barbell Split Clean
Barbell
Quads, Glutes
Barbell Split Jerk
Barbell, Squat Rack
Quads, Glutes
Barbell Split Snatch
Barbell
Hamstrings, Glutes
Barbell Split Squat
Barbell, Squat Rack
Quads, Glutes
Barbell Split Squat Jump
Barbell, Squat Rack
Quads, Glutes
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
