Dumbbell KAS Glute Bridge

How to do the Dumbbell KAS Glute Bridge

1. 1Sit on the floor with your knees bent and feet flat, then place a dumbbell across the front of your hips, holding it in place with both hands.
2. 2Lie back so your shoulders and head rest on the floor and the dumbbell is settled over your hip crease.
3. 3Set your feet hip-width apart, roughly under your knees, with your toes pointing slightly out.
4. 4Bridge your hips up by squeezing your glutes until your thighs and torso form a straight line and your shins are vertical.
5. 5Brace your core and tuck your chin slightly so your lower back stays neutral, not over-arched, at the top.
6. 6Lower only partway, keeping constant tension on the glutes, then drive back up to full lockout.
7. 7Work through the short top-end range for your target reps, pausing and squeezing hard at the top of each rep.
8. 8On the final rep, lower your hips to the floor under control and lift the dumbbell off to set it down.

Form tips

• Keep the dumbbell pressed firmly into your hip crease throughout the set so it doesn't drift onto your thighs or stomach.
• Push through your heels and finish each rep by squeezing your glutes hard rather than arching your lower back.
• Keep your shins vertical at the top; if your knees travel past your toes, walk your feet a little farther out.
• Use a slow, controlled tempo on the partial range to keep tension on the glutes the whole time.
• Use a folded towel or pad under the dumbbell if it digs into your hips.

Common mistakes

• Over-arching the lower back to reach the top, which shifts the work off the glutes and can strain the spine.
• Lowering all the way to the floor between reps, which dumps the tension this top-end variation is meant to keep on the glutes.
• Letting the knees cave inward under load, which reduces glute engagement and stresses the knees.
• Pushing through the toes instead of the heels, which pulls the work into the quads rather than the glutes.

Frequently asked questions