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Glutes

Kas Glute Bridge

Top-of-the-rep glute squeeze for 15+ reps; you'll be sore in places you didn't know existed.

Complexity · Lowhypertrophyintermediate+BarbellBench
Check Your Form
  • Glutes
  • Glutes - Glute max
  • Hamstrings
  • Glute max
  • Side glute
  • Deep glute

PrimarySecondary

What it hits

Parts of the target muscle.

  • Glute max

    Hit

    Gluteus maximus - hip extension, squats, hinges, thrusts.

  • Side glute

    Not hit

    Gluteus medius - hip abduction, single-leg work, banded steps.

  • Deep glute

    Not hit

    Gluteus minimus - stabilizer for single-leg and abduction.

The movement

Get it right, not roughly right.

Optimal form

7:12· Jeff Nippard

How To Build Great Glutes with Perfect Hip Thrust Technique (Fix Mistakes!)

Hips down

Lockout

Set up like a hip thrust but heels close to the glutes. Lock out the top, then perform tiny pulses - drop the hips ~4 inches and drive back up. Top of the rep is where you live.

Common mistakes

  • Treating it like a regular thrust - kas is short ROM, max squeeze.
  • Letting the heels drift forward - kills the glute focus.

Where you should feel it

Top-of-the-rep glute squeeze for 15+ reps; you'll be sore in places you didn't know existed.

Injury risk · 2/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains glutes. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Single-leg Kas bridge

    One leg.

    100% on target

    On target

    Same target, minor adjustment.

  • Banded Kas bridge

    Band around knees.

    100% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

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