Dumbbell KAS Glute Bridge

How to Perform the Dumbbell KAS Glute Bridge

Sit on the floor with your upper back against a bench and place a dumbbell across your hips, holding it in place with both hands.
Position your feet flat on the floor about hip-width apart, with shins vertical at the top position.
Drive your hips up to full extension, squeezing your glutes maximally at the top.
Lower your hips only about 3-4 inches from the top position, maintaining tension in the glutes.
Immediately drive back up to full extension with a strong glute squeeze.
Continue performing these short, controlled reps in the top range of the movement for the prescribed repetitions.

Common Mistakes to Avoid

Lowering too far and turning it into a regular hip thrust

Only lower 3-4 inches from the top; the entire movement stays in the peak contraction range.

Rushing through reps without squeezing at the top

Hold each rep at the top for 1-2 seconds with a maximal glute squeeze before lowering.

Using too heavy a load

The shortened range of motion and constant tension mean you will use less weight than a full hip thrust.

Muscles Worked

Glutes (primary)Hamstrings (secondary)Abs (secondary)

Benefits

✓Maximizes time under tension at the point of peak glute contraction.
✓Extremely effective for glute activation and developing the mind-muscle connection.
✓Lower injury risk due to the shortened range of motion and lighter loads required.

Pro Tips

●Focus on posterior pelvic tilt at the top by tucking your ribs down toward your hips.
●The key to this exercise is constant tension; never let the glutes relax between reps.
●This exercise is excellent as a burnout finisher after heavier compound glute work.

Variations

Barbell KAS Glute Bridge Barbell Glute Bridge Bodyweight Glute Bridge Dumbbell Glute Bridge

Recommended Sets & Reps

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

Track Your Dumbbell KAS Glute Bridge in Stronger

Log your sets, watch your dumbbell kas glute bridge progress over time, and see how it feeds your Strength Score. Join 2,000,000+ lifters on iOS and Android.

Start tracking free

Training Guides

Articles featuring the dumbbell kas glute bridge in workout programs and training advice.

Hip Thrust Guide: All Variations for Maximum Glute Growth

Related Exercises