First of all, what is a Kas Hip Thrust? 

 The Kas hip thrust is a variation of the conventional hip thrust, which is a strength exercise designed to target the glutes, specifically the glute max, (the largest muscle in the body). This muscle not only shapes the appearance of your bum, but it also plays a crucial role in everyday movements such as standing, walking, climbing as well as maintaining a healthy overall body posture. 

What’s the difference between the Kas and traditional Hip Thrust? 

Unlike the traditional hip thrust, the range of motion (or thrusting motion) is shorter, which means that the glutes in the Kas hip thrust are isolated and targeted more. So, if you’ve ever wondered 'Does a Kas hip thrust grow my bum?', the simple answer is a big, fat YES! 

However if you’re wanting to grow your glutes, it doesn’t mean you should solely focus on the Kas variation and ignore the traditional hip thrust. This is because when it comes to building a bigger and stronger booty, both exercises have their benefits. Although the Kas variation targets the glutes more, the limited range of motion means that when compared to the traditional hip thrust it’s harder to increase the weight. Simply put you’re able to lift heavier and generate more strength and power with the classic hip thrust, as it also recruits the hamstrings, whereas the Kas hip thrust is perfect for isolating and activating the glute max.!

Which one should I do and when, if I want to grow my bum?

Both the traditional and Kas thrust are very effective for growing your glutes, that’s why in most of your EvolveYou programs (where appropriate) , you’ll almost always see both variations included, sometimes even supersetted with one another! If you’re not sure where to start and want to start incorporating some Kas glute thrusts, why not join Makayla’s Pump program, perfect for building your booty and maximising those glutes gains. 

How do I perform a Kas glute thrust? 

1. Position a bench or box horizontally and place a barbell across your hips. You can use a pad or towel to cushion your hips from the barbell if desired.
2. Sit on the ground in front of the bench with your upper back against it. Bend your knees and position your feet flat on the floor, shoulder-width apart. 
3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. 
4. Brace your core, tuck your tailbone in to engage your glutes and protect your back.
5. Drive through your feet, extending your hips upwards, eyeline looking forward and down. 
6. As you lift your hips, squeeze your glutes forcefully at the top of the movement. Your body should form a straight line from your shoulders to your knees.
7. Hold the top position for a brief moment and focus on contracting your glutes.
8. Slowly lower your hips back down a couple of inches with control. 
9. Repeat the movement for the desired number of repetitions.

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