Flex"Kas" Glute Bridge
Muscles worked
- Gluteus Maximus
- Gluteus Medius
- CategoryLegs
- Default target4 sets × 8–12 reps
- EquipmentDumbbells
- Movement patternHinge
- Training stylesHypertrophy
- LevelBeginner-friendly
Technique
Setup
Lie on your back with knees bent and feet flat. Place a heavy dumbbell on your hips. Support your upper back on a bench or keep it on the floor.
Movement
Perform a glute bridge with a smaller, more focused range of motion. Lower your hips only a few inches, then drive back up and squeeze hard.
Form Tip
The 'Kas' bridge emphasizes time under tension for the glutes by avoiding the bottom stretch where the hamstrings take over. Squeeze your glutes throughout the entire rep.
Increase Difficulty
Add a 3-second hold at the top of each rep or increase the weight.
Decrease Difficulty
Perform the movement without the dumbbell to focus on the glute contraction.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.