Builds strength in the pancake hinge pattern — especially hamstrings and adductors — while reinforcing pelvic control.
Builds strength + control through the full spinal and hip flexion range in a wide stance — especially for pancake and straddle patterns.
Improves adductor length, lateral chain mobility, and pelvic + spinal control for deeper straddle and pancake positions.
Improves hamstring response, posterior chain mobility, and anterior pelvic tilt control for pancake and forward-hinge patterns.
Builds active hamstring strength at long length and improves pelvic control for deeper pancake and forward fold.
Improves hamstring length, posterior chain mobility, and anterior pelvic tilt control for deeper pancake and hinge patterns.
Modified Seated Pancake Pulses are a key drill for pancake development. They hit multiple things at once. Here’s exactly how they break down!
Forward-Driven Pancake Slides (Weighted Assisted Version). Uses a forward-sliding weight to assist the hinge while still demanding control from the hips, adductors, and hamstrings. This is great for learning to relax into depth without losing structure.
Reinforces hamstring + adductor length, pelvic hinge control, and relaxed breathing in the pancake/straddle pattern.
Trains the pancake hinge pattern with support, helping you learn to tilt the pelvis forward while keeping the spine long.
Improves adductor + hamstring length, pelvic hinge control, and integration of your pancake pattern in a standing position.