Barbell Kas Glute Bridge

The barbell hip thrust kept to its top range: the upper back stays fixed on the bench and the hips dip only a little between lockouts.

How to do it

Setup

Shoulder blades on the bench, padded bar in the hip crease, feet flat and set so the shins are vertical at the top.

Steps

Drive the hips up until knees, hips and shoulders line up.
Let the hips sink only a hand's width, then drive again.
Keep the torso still on the bench – only the hips travel.

Common mistakes

Lowering to the floor: that is the full hip thrust; stay in the top range. Upper back rolling on the bench: pin it and move from the hips. Arching to finish: ribs down, the glutes end the rep.

Breathing

Exhale driving up, inhale lowering.