Video Coming Soon
We're working on adding video demonstrations for this exercise.
Smith Machine Kas Glute Bridge
A Smith machine variation of the glute bridge using a short range of motion to isolate and activate the glutes for hypertrophy and strength; minimizes hamstring and lower back involvement with fixed bar stability.
About Exercise
Equipment
Smith Machine, Flat Bench
Difficulty
3/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Hamstrings, Lower Back, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
4/10Lower Back
3/10Erector Spinae
Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set the Smith machine bar at hip height with a flat bench perpendicular underneath. Sit on the floor with upper back against the bench, roll the bar over your hips, and unrack it.
- Drive through heels to lift hips to a straight line from shoulders to knees.
- Lower hips 2-3 inches while keeping glutes tense.
- Squeeze glutes to drive hips back up to start.
- Pause briefly at top to maximize contraction.
- Repeat without letting hips drop fully.
- Rerack the bar after set.
Coaching Tips
Form Cues
- Squeeze glutes hard
- Keep core tight
- Drive through heels
- Shins vertical at top
- No lower back arch
Breathing
Inhale during the short lower, exhale forcefully as you squeeze and lift hips.
Tempo
2-1-2
Range of Motion
From hips aligned with shoulders and knees (shins vertical) to a controlled 2-3 inch drop, avoiding full floor contact or hyperextension.
Safety
Safety Notes
- Avoid if acute lower back pain exists
- Use pad on bar for hip comfort
- Ensure bench is stable
- Start with light weight
- Keep knees aligned with toes
Spotting
Not required; Smith machine safeties provide protection, but have a partner nearby for heavy loads.
Common Mistakes
- Using momentum instead of control
- Allowing knees to cave in
- Hyperextending lower back
- Dropping hips too low
- Flaring knees outward
When to Avoid
- Lower back injuries
- Hip impingement
Flexibility Needed
- Adequate hip flexion
- Ankle dorsiflexion for foot position
Build Up First
- Master basic glute bridge
- Familiarity with hip thrust setup
Also known as
Kas Glute Bridge, Smith Machine KAS Glute Bridge, Smith Machine Short Range Glute Bridge
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Smith Machine Deadlift
Smith Machine
Glutes, Hamstrings
Smith Machine Hip Thrust
Smith Machine, Flat Bench
Glutes
Smith Machine Hip Thrust
Smith Machine, Flat Bench
Glutes
Smith Machine Sumo Squat
Smith Machine, Plates
Glutes
Smith Machine Donkey Kick
Smith Machine
Glutes
Smith Machine Curtsy Lunge
Smith Machine
Glutes
Smith Machine Reverse Lunge
Smith Machine
Glutes
Smith Machine Reverse Kickback
Smith Machine
Glutes
Smith Machine Staggered Deadlift
Smith Machine, Plates
Glutes, Hamstrings
Smith Machine Single-Leg Deadlift
Smith Machine
Glutes
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
