Dumbbell KAS Glute Bridge Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.2
- Alternate Names
- KAS Glute Bridge
How to: Dumbbell KAS Glute Bridge
- Lie on your back with your feet flat on the ground and a dumbbell resting on your hips.
- Engage your core and push through your heels to lift your hips towards the ceiling.
- Squeeze your glutes at the top and hold briefly before lowering back down.
- Repeat for the desired number of repetitions.
Common Mistakes
- Arching the lower back instead of keeping it flat.
- Not fully extending the hips at the top position.
- Using momentum instead of controlled movement.
Modifications
- Perform the exercise without weights to focus on form.
- Use a bench for elevated support if needed.
Tips
- Engage your core throughout the exercise.
- Press through your heels rather than your toes to focus the effort on your glutes.
- Hold at the top for a moment to maximize contraction.
Dumbbell KAS Glute Bridge Alternatives
Tags
glutes
strength
hamstrings
hips
dumbbell
exercise