Barbell Kas Glute Bridge

Barbell Kas Glute Bridge

The Barbell Kas Glute Bridge is a potent exercise for targeting the glutes, incorporating the use of a bench for added range of motion. This variation, inspired by Kasseem Hanson, a proponent of functional strength training, intensifies the standard glute bridge by elevating the shoulders on a bench, allowing for deeper movement.

How to do Barbell Kas Glute Bridge

1. Setup: Position a flat bench behind you. Sit on the ground with your shoulder blades against the bench, knees bent, and feet flat on the floor.

2. Barbell Positioning: Place a barbell over your hips, using a padded barbell pad for comfort. Grip the barbell for stability.

3. Elevate Hips: Drive through your heels and press your hips upward, lifting the barbell. Your shoulder blades should remain on the bench.

4. Extend Fully: Push your hips up until your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top of the movement.

5. Lower Down: Slowly lower your hips back towards the ground 2-3 inches (do not touch the ground), maintaining control.

6. Repeat: Perform the desired number of repetitions.

Form Tips

• Shoulder Placement: Ensure your shoulder blades are securely positioned on the bench throughout the exercise.
• Avoid Hyperextension: Keep your back neutral, avoiding over-arching at the top of the movement.
• Controlled Motion: Focus on a smooth, controlled movement both while lifting and lowering your hips.
• Foot Placement: Keep your feet flat and avoid letting your knees flare outward.
• Breathing: Exhale as you lift your hips and inhale as you lower them.

Targeted Muscles

• Primary Muscles: This exercise primarily targets the gluteus maximus (main buttock muscles).
• Secondary Muscles: The hamstrings (back of the thighs) and lower back are also engaged, alongside the core muscles for stability.

The Barbell Kas Glute Bridge is an excellent exercise for those looking to enhance their glute strength and hip mobility. Its inclusion in a lower body workout can significantly improve muscle engagement and strength gains.