Barbell KAS Glute Bridge
- Zielmuskel
- Gluteus Maximus
- Synergistenmuskeln
- Hamstrings, Quadriceps
- Equipment
- Barbell
- Körperregion
- Hips
- Typ
- Strength
The barbell KAS glute bridge is a hip-thrust-family exercise that primarily targets the gluteus maximus, with the hamstrings and quadriceps assisting. With your upper back braced against a bench edge and a loaded barbell across your hips, it emphasizes a strong peak contraction at the top, making it a focused way to build glute strength and size.
Barbell KAS Glute Bridge: So führst du sie aus
- 1Sit on the floor with your upper back resting against the edge of a bench, knees bent and feet flat on the floor about hip-width apart.
- 2Roll a loaded barbell over your legs until it sits in the crease of your hips; use a pad or folded towel under the bar for comfort.
- 3Pull your shoulder blades onto the bench edge, tuck your chin slightly, and grip the bar to keep it stable over your hips.
- 4Brace your core and drive through your heels, extending your hips upward until your thighs reach roughly parallel to the floor.
- 5At the top, keep your shins vertical and squeeze your glutes hard, holding the peak contraction for a one-second pause.
- 6Keep your ribs down and avoid arching your lower back; the movement should come from your hips, not your spine.
- 7Lower the bar under control by hinging back at the hips until your glutes nearly touch the floor.
- 8Complete your reps, then carefully roll the barbell off your hips and set it down.
Technik-Tipps
- Set the bench at a height where your shoulder blades rest just below its top edge so your upper back can pivot freely.
- Think about driving your knees forward over your toes at the top to bias the glutes rather than the lower back.
- Use a thick barbell pad and load the bar evenly so it stays balanced across your hips throughout the set.
- Roll the bar into and out of position close to your body, and keep a firm grip on it so the loaded bar never shifts toward your torso.
- For comfort and control, start lighter than you would for a standard hip thrust until the bench setup feels stable.
Häufige Fehler
- Hyperextending the lower back at the top instead of finishing with the hips, which shifts load off the glutes and stresses the spine.
- Pushing through the toes rather than the heels, which reduces glute engagement and pulls the work toward the quads.
- Letting the shins drift past vertical at lockout, which shortens the glute's working range and weakens the contraction.
- Setting the bar too high on the belly or too low on the thighs, which makes it unstable and uncomfortable under load.
- Rushing the rep and bouncing out of the bottom, which removes tension from the glutes and risks losing control of the bar.
Häufig gestellte Fragen
What muscles does the barbell KAS glute bridge work?
It primarily works the gluteus maximus, with the hamstrings and quadriceps acting as synergists to extend the hips and stabilize the knees at the top.
What's the difference between the KAS glute bridge and a hip thrust?
Both load the hips with a barbell, but the KAS glute bridge uses a smaller range of motion focused on the top half of the lift and a hard peak squeeze, emphasizing pure glute contraction over total range.
How high should I bridge my hips?
Drive up until your thighs are roughly parallel to the floor and your shins are vertical, then squeeze. Going higher usually means arching the lower back rather than working the glutes harder.
How many sets and reps should I do?
For glute size and strength, 3–4 sets of 8–15 reps with a deliberate pause at the top works well. Keep the load controlled so you can finish each rep with a strong squeeze.
Is the barbell KAS glute bridge good for beginners?
Yes, once you're comfortable bracing against the bench. Start light to dial in the bench height and bar position, then add weight as the setup and peak squeeze feel stable.
