When
it
comes
to
working
on
your
glutes,
there’s
a
ton
of
advice
out
there—tons
of
exercises,
tips,
and
way
too
many
Instagram
influencers
pushing
the
latest
trends.
But
let’s
keep
it
simple.
If
you
want
a
no-nonsense,
effective
exercise
to
target
and
grow
your
glutes,
the
Kas
Glute
Bridge
is
where
you
should
start.
You’ve
probably
heard
of
the
hip
thrust,
but
the
Kas
Glute
Bridge
is
like
its
underrated
sibling—simpler,
more
controlled,
and
super
effective
for
really
engaging
your
glutes.
In
this
article,
we’ll
break
down
what
the
Kas
Glute
Bridge
is,
how
it’s
different
from
the
hip
thrust,
and
how
you
can
easily
add
it
to
your
routine.
Plus,
I’ll
toss
in
some
tips
to
help
you
get
the
most
out
of
it.
Ready
to
give
your
glutes
some
love?
Kas
Glute
Bridge
vs.
Hip
Thrust
–
What’s
the
Difference?
The
Kas
Glute
Bridge
is
a
strength
training
exercise
that
primarily
targets
the
gluteus
maximus,
the
largest
muscle
in
your
buttocks.
You
might
be
wondering,
“If
the
Kas
Glute
Bridge
is
so
great,
why
not
just
stick
with
the
hip
thrust?”
Both
exercises
have
their
place
in
a
well-rounded
glute
training
program,
but
they
serve
slightly
different
purposes.
Here’s
how
they
compare:
1.
Range
of
Motion
The
hip
thrust
involves
a
greater
range
of
motion.
When
performing
a
hip
thrust,
your
hips
travel
from
a
fully
flexed
position
(where
your
butt
is
close
to
the
ground)
to
a
fully
extended
position
(where
your
hips
are
lifted
as
high
as
possible).
This
movement
pattern
allows
for
maximum
glute
activation
and
is
ideal
for
building
strength
and
power.
In
contrast,
the
Kas
Glute
Bridge
focuses
on
a
shorter
range
of
motion.
You
lift
your
hips,
but
only
to
the
point
where
you
can
maintain
constant
tension
on
your
glutes.
There’s
no
explosive
movement—just
slow,
controlled
lifting
and
squeezing
of
the
glutes.
This
makes
the
Kas
Glute
Bridge
more
about
muscle
endurance
and
hypertrophy
(muscle
growth)
than
sheer
strength.
2.
Tension
and
Muscle
Engagement
One
of
the
main
benefits
of
the
Kas
Glute
Bridge
is
its
ability
to
keep
the glutes
under
constant
tension.
This
continuous
engagement
means
your
muscles
are
working
harder
for
longer,
which
can
lead
to
better
muscle
growth
over
time.
On
the
other
hand,
the
hip
thrust
allows
for
a
brief
moment
of
rest
at
the
top
of
the
movement
(when
your
hips
are
fully
extended).
While
this
can
be
beneficial
for
building
explosive
strength,
it
doesn’t
offer
the
same
level
of
sustained
muscle
tension
as
the
Kas
Glute
Bridge.
3.
Ease
of
Learning
The Kas
Glute
Bridge is
generally easier
for
beginners to
learn
and
execute
correctly.
The
smaller
range
of
motion
and
the
focus
on
controlled
movement
reduce
the
risk
of
using
improper
form,
which
can
lead
to
injury.
In
contrast,
the
hip
thrust
requires
a
bit
more
skill
and
coordination
to
perform
correctly,
especially
when
adding
weight.
4.
Equipment
Needed
Both
exercises
can
be
performed
with
minimal
equipment,
but
the
Kas
Glute
Bridge
is
particularly
accessible.
All
you
really
need
is
a
bench
or
elevated
surface
and
a
resistance
band
or
some
light
weights.
The
hip
thrust,
on
the
other
hand,
often
involves
heavier
weights
like
a
barbell,
which
might
not
be
ideal
for
beginners
just
getting
started.
How
to
Perform
the
Exercise
The
beauty
of
this
exercise
is
in
its
simplicity,
but
like
any
exercise,
proper
form
is
crucial
to
get
the
most
out
of
it
and
avoid
injury.
Step
1
–
Set
Up
Your
Space
Find
a
sturdy
bench
or
elevated
surface
where
you
can
rest
your
upper
back.
You’ll
also
need
a
resistance
band
or
a
light
weight
(like
a
dumbbell
or
a
weight
plate)
to
add
some
resistance.
If
you’re
just
starting
out,
you
can
perform
the
exercise
without
any
added
weight.
Step
2
–
Position
Yourself
Sit
on
the
ground
with
your
back
against
the
bench.
Roll
your
shoulders
back
and
position
the
bench
so
that
it
sits
just
below
your
shoulder
blades.
This
will
be
your
pivot
point
during
the
exercise.
Your
feet
should
be
flat
on
the
ground,
hip-width
apart,
and
directly
under
your
knees
when
your
hips
are
lifted.
Step
3
–
Engage
Your
Core
Before
you
begin
the
movement,
engage
your
core.
This
will
help
stabilize
your
body
and
prevent
your
lower
back
from
arching.
Imagine
bracing
as
if
someone
was
about
to
punch
you
in
the
stomach.
Step
–
4
–
Lift
Your
Hips
Slowly
lift
your
hips
off
the
ground,
driving
through
your
heels.
Your
goal
is
to
raise
your
hips
to
the
point
where
your
body
forms
a
straight
line
from
your
shoulders
to
your
knees.
However,
unlike
the
hip
thrust,
don’t
worry
about
getting
your
hips
as
high
as
possible.
Instead,
focus
on
keeping
your
glutes
engaged
and
squeezing
them
hard
at
the
top
of
the
movement.
Don’t
let
your
knees
cave
in! Keep
your
knees
in
line
with
your
toes
throughout
the
movement.
If
your
knees
start
to
cave
in,
it
could
indicate
that
your
glutes
aren’t
fully
engaged.
Step
5
–
Hold
and
Squeeze
Once
your
hips
are
lifted,
pause
for
a
moment
and
squeeze
your
glutes
as
hard
as
you
can. This
is
where
the
magic
happens.
The
goal
is
to
maintain
tension
in
your
glutes
throughout
the
entire
movement.
Step
6
–
Lower
with
Control
Slowly
lower
your
hips
back
down
to
the
starting
position,
but
don’t
let
your
glutes
touch
the
ground.
Keeping
the
tension
constant
is
key
to
maximizing
the
effectiveness
of
the
exercise.
Don’t
rush
through
the
reps.
Slow,
deliberate
movements
will
engage
your
glutes
more
effectively
than
quick,
jerky
motions.
Aim
for
3
sets
of
10-15
repetitions.
As
you
get
more
comfortable
with
the
exercise,
you
can
increase
the
number
of
reps
or
add
more
resistance
by
holding
a
weight
on
your
hips
or
using
a
resistance
band.
Start
with
Body
weight!
If
you’re
new
to
strength
training,
start
with
just
your
body
weight.
Focus
on
mastering
the
form
before
adding
any
resistance.
This
will
help
you
build
a
solid
foundation
and
reduce
the
risk
of
injury.
Like
any
exercise,
the
Kas
Glute
Bridge
requires
consistency
to
see
results.
Incorporate
it
into
your
workout
routine
2-3
times
a
week
for
the
best
results.
Use
a
Mirror
Perform
the
exercise
in
front
of
a
mirror
to
check
your
form.
Make
sure
your
hips
are
aligned
with
your
knees
and
shoulders,
and
that
your
lower
back
isn’t
arching.
Add
Resistance
Gradually
Once
you’re
comfortable
with
the
movement,
start
adding
resistance.
A
resistance
band
around
your
thighs
is
a
great
way
to
increase
the
difficulty
without
adding
too
much
strain
on
your
joints.
Focus
on
Mind-Muscle
Connection
The
mind-muscle
connection
is
key
to
getting
the
most
out
of
any
exercise.
Really
focus
on
squeezing
your
glutes
during
the
movement,
and
don’t
be
afraid
to
go
slow.
Quality
reps
are
far
more
effective
than
rushing
through
the
set.
The
Bottom
Line
The
Kas
Glute
Bridge
might
not
grab
as
much
attention
as
other
exercises,
but
it’s
a
real
game-changer
when
it
comes
to
results.
Just
keep
in
mind
that
consistency
and
good
form
are
what
really
matter.
Start
slow,
focus
on
doing
it
right
rather
than
just
doing
more
reps,
and
gradually
ramp
up
the
intensity
as
you
get
stronger.
Stick
with
it,
and
you’ll
be
well
on
your
way
to
those
strong,
sculpted
glutes
you’re
aiming
for.