rzen
7c241ec44c
render.py --export bundles the 25 new motion rigs and info pages; figure-fixtures.json regenerated for all 47 (the Swift solver reproduces every new motion, including negative-y pins and the new prop uses). The fixture count assertion moves to 47, and the no-bundled-motion test now uses Treadmill - a permanent COVERAGE.md exclusion - since Bench Press exists. 48 tests green; watch target builds. Coverage handoff complete - TODO-coverage.md retired. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
39 lines
1.1 KiB
Markdown
39 lines
1.1 KiB
Markdown
# Hip Thrust
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The loaded glute bridge — shoulders on a bench, barbell across the hips,
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drive the hips up to a straight line.
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- **Category:** Main circuit
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- **Type:** Free-weight hip extension
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- **Targets:** Glutes, hamstrings
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- **Prescription:** 4 × 8–10
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## Setup
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Sit on the floor with your upper back against a bench, the bar (padded)
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across your hips, hands steadying it. Feet flat, hip-width, heels under
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the knees.
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## Execution
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1. Brace, tuck the chin, and drive through the heels to lift the hips.
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2. Stop when shoulders, hips and knees are level — a flat tabletop.
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3. Squeeze the glutes at the top, then lower the hips under control.
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## Cues
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- Chin tucked, ribs down — the body hinges around the bench edge.
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- Full lockout comes from the glutes, not from arching the back.
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- Shins vertical at the top; adjust foot distance until they are.
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## Common Mistakes
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- Overarching the lower back instead of finishing with the glutes.
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- Feet too far forward, turning it into a hamstring exercise.
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- Cutting the range short at the top.
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## Progression
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Start with the bar alone to groove the pattern, then add plates; pause
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reps at the top for extra glute work.
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