Kas Hip Thrust
The KAS hip thrust is a barbell glute exercise popularized for its constant-tension partial repetition style. By avoiding full lockout at the top and staying in the mid-range, the glutes remain under continuous load, maximizing time under tension and muscle activation.
How to do it
- Set up for a hip thrust with your upper back against a bench and a barbell across your hips.
- Plant your feet flat on the ground close to your glutes, hip-width apart.
- Instead of performing a full hip thrust, perform small and controlled partial repetitions, never fully locking out at the top.
- Keep constant tension on the glutes throughout by staying in the mid-range of the movement.
- Continue pulsing for the desired number of repetitions without resting at the bottom.
Form cues
- Keep your upper back fixed against the bench edge.
- Drive through your heels to lift the barbell.
- Maintain a constant partial range of motion.
- Keep your glutes tense without locking out.
Breathing: Exhale as you lift the barbell into the mid-range position, and inhale as you lower back down under control.
Common mistakes
- Going too high into full lockout, which reduces the continuous tension on the glutes.
- Looking up at the ceiling instead of keeping your chin tucked, which strains the lower back and neck.
- Using feet placement that is too far away, shifting the work from your glutes to your hamstrings.
Muscles worked
Primary: glutes. Secondary: hamstrings, core.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 75 s
Lose weight
3–4 sets × 12–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel lower back strain, reduce the barbell weight and focus on keeping your core braced and chin tucked.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why don't I lock out at the top of a KAS hip thrust?
Avoiding full lockout keeps continuous tension on your glutes throughout the entire set, maximizing muscle activation.
Where should I feel this exercise?
You should feel a strong burn in your glutes. If you feel it mostly in your lower back or hamstrings, check your foot placement and chin tuck.
Is the KAS hip thrust good for beginners?
It requires some setup familiarity, so beginners may want to start with a standard bodyweight glute bridge before adding a barbell.