Barbell KAS Glute Bridge
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
HOW TO PERFORM
- Sit on the floor with the shoulder blades against the edge of a bench and roll a padded bar over the hips.
- Set the feet flat, about hip width, and drive the hips up until the thighs are level with the floor.
- Lower the hips only a few inches, then drive through the heels back to full lockout with the glutes squeezed hard.
- Keep the shoulders and the chin still on every rep so only the hips move.
FORM TIPS
- The short range keeps the glutes under tension for the whole set. If the bar drops toward the floor between reps, the range has drifted into a hip thrust.
TARGET MUSCLES
Primary
- Glutes
Secondary
- Quads
- Hamstrings
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.