Hiperhajlítás padon

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Hiperhajlítás padon, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Set the pad below the hip crease, secure the feet and begin with a long neutral spine.

Execution

- Fold from the hips, then squeeze the glutes to return to a straight line without rising higher.

Range, tempo and breathing

- Perform 3 × 10–15 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not round sharply at the bottom or overarch at the top. Shorten the range and cross the arms over the chest.

Regression and progression

- Use more support, a shorter lever or a smaller pain-free range.

- Increase the lever or range first; add external load only after every repetition stays controlled.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.