Dumbbell KAS Glute Bridge

The Dumbbell KAS Glute Bridge is a dynamic exercise that targets your glutes, hamstrings, and core muscles. By incorporating dumbbells, you can increase the resistance and challenge your muscles even further. This exercise is a great way to strengthen your posterior chain and improve your overall lower body stability. To perform the Dumbbell KAS Glute Bridge, you will need a set of dumbbells and an exercise mat or a comfortable surface to lie on. Start by lying face-up on the mat with your knees bent and feet flat on the floor, hip-width apart. Hold the dumbbells firmly in your hands, resting them on your hips. Engaging your glutes and core, slowly lift your hips off the ground while keeping your shoulders and upper back pressed into the mat. Your weight should be evenly distributed between your feet and your upper back. Hold this position for a brief pause at the top, focusing on squeezing your glutes. Slowly lower your hips back down to the starting position, maintaining control throughout the movement. Avoid letting your hips drop too low or arching your lower back excessively. For an added challenge, you can increase the weight of the dumbbells or try performing the exercise on a stability ball. The Dumbbell KAS Glute Bridge is an effective exercise to incorporate into your lower body or glute-focused workouts. It not only helps to strengthen and tone your glutes but also improves hip mobility and stability. Remember to start with a weight that challenges you but allows you to maintain proper form. As always, consult with a fitness professional if you have any concerns or questions about performing this exercise.

Instructions

• Start by lying flat on your back on an exercise mat, with your knees bent and feet planted on the floor.
• Hold a dumbbell in each hand, resting them on your hips.
• Engage your core and glutes, and press your heels into the floor to lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
• Squeeze your glutes at the top of the movement and hold for a second.
• Lower your hips back down to the starting position, keeping your core and glutes engaged throughout the entire movement.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Focus on engaging your glutes throughout the entire movement.
• Use a weight that challenges you but allows you to maintain proper form and control.
• Squeeze your glutes at the top of the movement to maximize muscle activation.
• Maintain a stable and controlled motion throughout the exercise.
• Keep your core engaged and avoid arching your lower back.
• Breathe consistently and avoid holding your breath during the exercise.
• Gradually increase the weight or resistance as your glute strength improves.
• Perform the exercise on a stable surface such as a bench or exercise mat.
• Ensure your feet are firmly planted on the ground and your knees are properly aligned.
• Consider incorporating a hip thrust before starting the dumbbell KAS glute bridge to activate your glutes.