Bodyweight Single Leg Kas Glute Bridge
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
The bodyweight single-leg Kas glute bridge is a hip-extension exercise that isolates the glutes (gluteus maximus), with the hamstrings assisting. Using only your body weight and one working leg, it emphasizes a short range of motion at the top with constant tension and a posterior pelvic tilt, making it a focused glute-activation drill for the hips.
Bodyweight Single Leg Kas Glute Bridge: So führst du sie aus
- 1Lie on your back with your knees bent, one foot planted flat on the floor close to your glutes and your arms resting at your sides.
- 2Extend the non-working leg straight out, keeping it in line with your torso so all the load stays on the planted leg.
- 3Tuck your ribs down and tilt your pelvis posteriorly, flattening your lower back into the floor before you lift.
- 4Drive through the heel of the planted foot and squeeze the glute to raise your hips a short distance until your hip is fully extended.
- 5Keep the range short at the top — stop once your glute is fully contracted rather than arching your lower back to lift higher.
- 6Hold the top position briefly and squeeze the working glute hard while maintaining the posterior pelvic tilt.
- 7Lower your hips under control until they hover just above the floor, keeping tension on the glute.
- 8Complete your reps, then switch legs and repeat on the other side.
Technik-Tipps
- Keep the movement short and controlled — the Kas bridge is about constant glute tension, not how high you can lift your hips.
- Maintain the posterior pelvic tilt throughout so the glute, not the lower back, does the work.
- Drive through your heel rather than your toes to keep the focus on the glute.
- Pause and squeeze at the top of each rep to maximize glute activation before lowering.
Häufige Fehler
- Arching the lower back to lift the hips higher, which shifts the work off the glute and can strain the spine.
- Losing the posterior pelvic tilt at the top, which lets the lower back take over and reduces glute tension.
- Pushing through the toes instead of the heel, which recruits the quads and hamstrings more than the glute.
- Rushing the reps and bouncing off the floor, which removes the constant tension that makes this variation effective.
Häufig gestellte Fragen
What muscles does the single-leg Kas glute bridge work?
It primarily targets the glutes (gluteus maximus) on the working side, with the hamstrings assisting in hip extension. Working one leg at a time also challenges your core to resist rotation.
What makes the Kas glute bridge different from a normal glute bridge?
The Kas bridge, popularized by Bret Contreras, uses a shorter range of motion at the top with a constant posterior pelvic tilt and continuous glute tension, instead of fully lowering and lifting through a large range each rep.
Is the single-leg Kas glute bridge good for beginners?
Yes. It uses only your body weight and teaches you to tilt the pelvis and squeeze the glute. Beginners can start with the two-leg version and progress to one leg as their glute strength improves.
How many sets and reps should I do?
For glute activation or endurance, 2–4 sets of 10–20 reps per leg with a brief squeeze at the top works well. Use it early in a session to wake up the glutes or as a higher-rep finisher.
