Kas Glute Bridge

A Kas glute bridge is more about hovering under weight than using momentum or thrust to do a standard glute bridge or barbell hip thrust and work your quads. This move also engages your transverse abdominis — the deep core muscles of your lower abdomen.

Want to fight your way to get a perfect Butt? Try crossing the Kas Glute Bridge

Even if you’ve never done a standard glute bridge or dumbbell hip exercise, the Kas glute bridge is a simple modification that targets the right areas.

The standard glute raise is a great exercise that works your hamstrings, quads, and yes, your glutes while extending your hip flexors. However, you can also do many variations of it, from one leg to the other, depending on your goals. If you want to get booty you can run for 15 minutes, the Kas glute bridge is an exercise you can start doing regularly.
Why? This exercise takes your quadriceps out of balance and isolates your glutes as the first step in a controlled slow motion.

How To Do A Glute Bridge The Right Way


The difference between a glute bridge and a Kas glute bridge is subtle, but subtle is where you’ll get shape and that ba-donk-a-donk.

Which muscles does the Kas glute bridge work?

The Kas glute bridge mainly works your glutes  gluteus medius, gluteus minimus and gluteus maximus. These three muscles are important for strength and stability as you walk, run, jump and stand. Additionally, the Kas glute bridge stretches your hip flexors and engages your abs as a stabilizer to keep you from slouching.

You can also get quad activation as you go deeper into the Kas glute bridge. But because you’re trying to isolate your glutes, you’re not spending much time actually working your quads.

The Kas glute stretch is more about moving under weight than doing a standard glute stretch or hip thrust and working your quads.

This move also engages your transverse abs – the deep muscles in your lower abdomen. These muscles are your pelvic floor muscles, keeping your pelvis and spine stable. Akwa Kas glute will help train these muscles so that your pelvis and spine stay in a neutral and aligned position.

In a small 2016 study, people recovering from stroke performed traditional bridge exercises, along with other exercises, to build balance, core function and mobility. Kas glute muscles are used in similar strengthening exercises.

This is a great way for beginners to learn the deep hip thrust movement. It is also a good exercise for lifters who want to isolate and work their glutes more.

How to do a Kas glute bridge

As we mentioned earlier, is basically a slower-expanding, less-explosive and tighter hip joint than a standard glute bridge. Still, a few important tweaks can help you cross the bridge smoothly.

Equipment

Instructions

Start by keeping the bottom of your ribs on the long edge of a heavy bench. You must point and roll from the point where your ribs touch the weight bench. If you’re on the shorter side, a bench seat can work better because it’s lower to the floor.

If you are using a bell or other weight, place it on your hip joint and hold it straight with your hands. Squeeze your glutes to support your body from shoulders to knees. Your knees should be above your ankles, and your nails straight. Your hips and knees should also support yourself.

Slowly
 lower your hips an inch or two. Then, slowly bring them back to a straight position so that they are in line with your shoulders and knees.

Repeat this movement until you have completed 1 set of 10. Do three steps in total. As you get stronger, you can increase the weight or reps, depending on your goals. Pro tip: Go slow and with minimal movement. It’s not an isometric movement, but the movement should be small enough to isolate your glutes long enough. Keep your spine as straight as possible. When you bend your knees and bring your shins into the right position, you activate your quads. You want to leave them with it.

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