rzen
a93cbc30b7
Pick any exercise from the full library while a workout is running, not just the ones in its split. The new exercise's plan is seeded from the most recent log of that exercise, else the library's authored Defaults line, else a plain 3x10. Adds a searchable two-section picker sheet and a **Defaults:** bullet to all 47 library reference pages. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
40 lines
1.2 KiB
Markdown
40 lines
1.2 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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- **Defaults:** 4 × 8 weighted
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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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