Dumbbell KAS Glute Bridge

How to Perform the Dumbbell KAS Glute Bridge

Sit on the floor with your upper back against a bench and place a dumbbell across your hips, holding it in place with both hands.
Position your feet flat on the floor about hip-width apart, with shins vertical at the top position.
Drive your hips up to full extension, squeezing your glutes maximally at the top.
Lower your hips only about 3-4 inches from the top position, maintaining tension in the glutes.
Immediately drive back up to full extension with a strong glute squeeze.
Continue performing these short, controlled reps in the top range of the movement for the prescribed repetitions.

Lowering too far and turning it into a regular hip thrust

Only lower 3-4 inches from the top; the entire movement stays in the peak contraction range.

Rushing through reps without squeezing at the top

Hold each rep at the top for 1-2 seconds with a maximal glute squeeze before lowering.

Using too heavy a load

The shortened range of motion and constant tension mean you will use less weight than a full hip thrust.

✓Maximizes time under tension at the point of peak glute contraction.
✓Extremely effective for glute activation and developing the mind-muscle connection.
✓Lower injury risk due to the shortened range of motion and lighter loads required.

●Focus on posterior pelvic tilt at the top by tucking your ribs down toward your hips.
●The key to this exercise is constant tension; never let the glutes relax between reps.
●This exercise is excellent as a burnout finisher after heavier compound glute work.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

Join 2,000,000+ lifters tracking their workouts with Stronger. Available on iOS and Android.