rzen
b71ee0a355
The biggest hole in the coverage matrix - the hinge had zero entries in any modality. Deadlift and Romanian Deadlift are the library's first standing (camera.zoom) and first barbell motions. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
1.1 KiB
1.1 KiB
Glute Bridge
The floor hip hinge — drive through the heels and lift the hips until the body is a straight line from shoulders to knees.
- Category: Warm-up and main circuit
- Type: Hip extension (floor)
- Targets: Glutes, hamstrings
- Prescription: 3 × 12–15, squeeze at the top
Setup
Lie on your back, knees bent, feet flat on the floor about hip-width and close enough that your fingertips can graze your heels. Arms rest at your sides.
Execution
- Press through the heels and squeeze the glutes to lift the hips.
- Stop when shoulders, hips and knees form a straight line — no arching past it.
- Hold the squeeze for a beat, then lower with control.
Cues
- The glutes lift the hips; the lower back just comes along.
- Ribs stay down — finish with the glutes, not by overarching.
- Knees track over the feet, never falling inward or out.
Common Mistakes
- Pushing through the toes instead of the heels.
- Overarching the lower back at the top.
- Bouncing reps off the floor.
Progression
Pause holds at the top, then single-leg bridges; graduate to the barbell Hip Thrust for load.