Kas Glute Bridge vs Hip Thrust Which Is Better for Glute Growth

Why The 'Weaker' Exercise Builds Bigger Glutes

When deciding between the kas glute bridge vs hip thrust which is better for glute growth, the KAS glute bridge is superior for pure isolation and hypertrophy, even though you'll use 30-40% less weight. You've probably seen people in your gym loading 315 pounds onto a barbell for hip thrusts and thought, "that's the goal." You've chased heavy weight, but you end up feeling it more in your lower back or hamstrings than your glutes. It's frustrating. You're putting in the work, but the muscle you're trying to grow isn't getting the message. The problem isn't your effort; it's the exercise selection for your specific goal. The hip thrust is a great exercise for building raw power and overall posterior chain strength, but its large range of motion involves your quads, hamstrings, and even momentum. The KAS glute bridge, created by coach Kassem Hanson, intentionally shortens the range of motion to keep constant, uninterrupted tension directly on the gluteus maximus. It forces the target muscle to do 100% of the work. It's not about lifting the heaviest weight possible; it's about putting the most tension possible on the muscle you want to grow. For pure glute growth, tension is more important than tonnage.

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The Hidden 4 Inches Killing Your Glute Growth

The critical difference between a KAS glute bridge and a hip thrust lies in the bottom 4-6 inches of the movement. A traditional hip thrust involves a full range of motion (ROM), where the barbell starts near the floor and you drive up to full hip extension. This full ROM is great for developing power, but the bottom portion of the lift relies heavily on your hamstrings and quads to initiate the movement. The KAS glute bridge eliminates this. You start from a position where your hips are already partially lifted, about 4-6 inches off the bottom, and you only perform the top 30-50% of the movement. You never lower the weight all the way down between reps. This tiny change does something powerful: it keeps your glutes under constant tension. There is no rest at the bottom. Your hamstrings and quads can't jump in to help. The number one mistake people make with hip thrusts is 'ego lifting'-piling on weight they can't control and then using a violent, uncontrolled thrust that relies on momentum and lower back extension. This not only fails to build the glutes but is a fast track to a lower back injury. The KAS bridge, by its very nature, prevents this. The weight is lighter, the movement is controlled, and the tension is locked directly onto the glutes for the entire set. You're trading a full range of motion for a full duration of tension.

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The 8-Week Glute Specialization Protocol

Knowing the difference is one thing; applying it is another. This 8-week protocol uses both movements for their specific strengths: hip thrusts for power and progressive overload, and KAS glute bridges for metabolic stress and isolation. You will train glutes twice a week with at least 48 hours of rest in between. For example, Monday and Thursday.

Step 1: Day One - Strength & Power

This day is about moving heavy weight with good form. This builds the dense muscle fiber that creates a strong foundation.

• Main Lift: Barbell Hip Thrusts
• Sets & Reps: 4 sets of 6-8 reps.
• Weight: Choose a weight that is challenging for the last 2 reps. An average man might start with 135-185 lbs. An average woman might start with 75-115 lbs.
• Execution: Control the weight down for 2 seconds, then explode up. Squeeze your glutes at the top but do not over-extend your lower back. Your shins should be vertical at the top of the movement.
• Progression: Each week, try to add 5 lbs to the bar or add 1 rep to each set.

Step 2: Day Two - Hypertrophy & Isolation

This day is about tension, control, and getting a massive pump. This floods the muscle with blood and nutrients, signaling it to grow.

• Main Lift: KAS Glute Bridges
• Sets & Reps: 3 sets of 12-15 reps.
• Weight: Start light. This will be about 60-70% of your hip thrust weight. If you hip thrust 135 lbs, start your KAS bridge with 85-95 lbs.
• Execution: This is the most important part. Perform only the top half of the motion. Lower the weight slowly for 3 seconds, stopping before your glutes relax. Drive back up and squeeze for a full 2 seconds at the top. The entire set should feel like your glutes are on fire. There is no rest.
• Progression: Do not rush to add weight. First, master the 2-second squeeze and the 15-rep target. Once you can hit 15 perfect reps, add 5 lbs.

Step 3: Accessory Movements

After your main lift on each day, choose two of the following exercises. Perform 3 sets of 10-15 reps.

• Romanian Deadlifts (RDLs): Focus on the stretch in your hamstrings and glutes.
• Bulgarian Split Squats: Excellent for targeting the gluteus medius and maximus of the front leg.
• Cable Kickbacks: Pure isolation. Focus on squeezing the glute, not swinging your leg.
• 45-Degree Hyperextensions: A great finisher for the entire posterior chain. Round your upper back slightly to emphasize the glutes.

Step 4: Tracking Your Lifts

None of this works without progressive overload. You must do more over time. Write down every lift, every set, every rep, and every weight used. Before each workout, look at what you did last week and aim to beat it. If you did 95 lbs for 12 reps on the KAS bridge last week, your goal this week is 95 lbs for 13 reps, or 100 lbs for 12 reps. Without this data, you are not training; you are just exercising.

What Your Glutes Will Feel Like in 30 Days

Starting this program requires a mental shift, especially with the KAS glute bridge. Your ego will take a hit when you reduce the weight, but the results will follow if you trust the process.

• Week 1-2: You will be surprisingly sore in your glutes. The KAS bridge will feel awkward and humbling. A weight that felt easy on hip thrusts, like 95 lbs, will feel incredibly challenging for 15 controlled reps. This is a good sign. It means you are finally hitting the target muscle correctly. Focus entirely on form and the mind-muscle connection. Don't even think about the weight on the bar.
• Month 1 (Day 30): The movements will feel natural. You'll be able to generate a powerful pump in your glutes during your hypertrophy days. Your strength on the hip thrust will have increased by 5-10 lbs, and your reps or weight on the KAS bridge will have gone up consistently. You might not see dramatic visual changes in the mirror yet, but you will feel a new density and firmness in your glutes. They will feel 'awake'.
• Month 2-3 (Day 60-90): This is where the visual changes become undeniable. Assuming your nutrition supports muscle growth (eating at a slight calorie surplus with adequate protein, around 0.8-1.0 grams per pound of bodyweight), you will see more shape and lift. Your strength will have made a significant jump. That 135 lb hip thrust might now be 155 lbs for the same reps. That 95 lb KAS bridge might now be 115 lbs. This is the proof that the program is working.
• Warning Sign: If you feel any sharp pain in your lower back during either lift, stop immediately. The cause is almost always too much weight combined with poor form (arching the back). Deload the bar by 50%, film yourself from the side, and compare your form to the checklist. Your spine should remain neutral; the movement comes only from your hips.

Frequently Asked Questions

Can I Just Do One and Not the Other?

Yes. If you only have time or energy for one, choose based on your primary goal. For pure glute growth and aesthetics, the KAS glute bridge is the more efficient choice because of the constant tension. For overall athletic power and strength that contributes to growth, the hip thrust is better.

What if I Don't Have a Barbell?

Hold a heavy dumbbell or kettlebell across your lap. You can also use a Smith machine, which provides a fixed path that can help you focus on the squeeze. The principles of ROM (full for hip thrust, short for KAS) and tension remain the same regardless of the equipment.

How Often Should I Train Glutes for Growth?

For most people, 2-3 times per week is the sweet spot. This allows for sufficient stimulus to signal growth and enough recovery time (at least 48 hours) for the muscle to repair and get stronger. Training them every day is counterproductive as muscles grow during rest, not during training.

Why Do My Hamstrings Take Over?

This is the most common issue. It's almost always caused by your foot placement. If your feet are too far out in front of you, the lift becomes a hamstring-dominant leg curl. To fix this, pull your feet closer to your body so that at the top of the lift, your shins are perfectly vertical. Driving through your heels also helps activate the glutes.

Is a Bar Pad Necessary?

For comfort, yes, especially on heavy hip thrusts. A weight of 135 lbs or more can be painful on the hip bones. For the lighter-weight KAS glute bridges, you might be able to get away with a folded yoga mat or towel, but a dedicated thick bar pad is a worthwhile investment.