Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Barbell
Barbell Kas Glute Bridge
Barbell Kas Glute Bridge is a beginner compound strength exercise that works the glutes (upper legs), with the hamstrings and lower back assisting. It needs a barbell. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Lower Back · Erector Spinae
How to do Barbell Kas Glute Bridge
- Sit on the floor with your upper back resting against a box, knees bent, and feet flat on the floor. Place a barbell across your hips, holding it securely with both hands.
- Push through your heels to lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Your upper back should remain on the bench.
- Squeeze your glutes at the top of the movement and hold for a brief moment, ensuring your hips are fully extended.
- Lower your hips back to the starting position with control, stopping just before your glutes touch the floor. Repeat for the desired number of repetitions.
Form tips
- Drive through your heels to engage your glutes and hamstrings effectively.
- Ensure your knees stay in line with your toes and do not flare out or cave inward.
- Breathe steadily, exhaling as you lift your hips and inhaling as you lower them back down.
- Use a pad or towel on the barbell for added comfort on your hips.
Barbell Kas Glute Bridge alternatives
More glutes exercises
Barbell Kas Glute Bridge FAQ
What muscles does Barbell Kas Glute Bridge work?
Barbell Kas Glute Bridge mainly works the glutes in the upper legs (gluteus maximus and gluteus mideus). The hamstrings and lower back work as secondary muscles.
What equipment do you need for Barbell Kas Glute Bridge?
You need a barbell.
How many sets and reps of Barbell Kas Glute Bridge should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Kas Glute Bridge good for beginners?
Yes. Barbell Kas Glute Bridge is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Barbell Kas Glute Bridge burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Kas Glute Bridge?
Other exercises for the glutes include Dumbbell Glute Bridge, Glute Bridge Bodyweight, Kettlebell Glute Bridge and Resistance Band Glute Bridge.
For developers
Use Barbell Kas Glute Bridge in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_ALJWEV" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_ALJWEV", "name": "Barbell Kas Glute Bridge", "model": "male", "counterpartId": "ex_VP2VSQ", "target": "Glutes", "equipment": "Barbell", "media": { "mp4": "https://…/ex_ALJWEV/mp4-720.mp4?…", "poster": "https://…/ex_ALJWEV/poster.jpg?…" } }