Primary Targets:
• Hamstrings (main)
• Glutes (secondary)
• Calves (light)
• Pelvic control / hinge mechanics

Starting Position

• Begin in a half-kneeling lunge.
• Step your front foot forward and straighten the front leg.
• Shift hips back over the back knee.
• Front toes pulled up toward the ceiling.
• Hips square, spine long.

Execution

1. Inhale and grow tall through the crown of your head.

2. Exhale and hinge forward from the hips, not the low back.

3. Keep chest open and back flat.

4. Slide hands down your thighs or reach toward your shin/foot.

5. Stop at your first strong but comfortable stretch.

PNF Protocol

At your end range:

1. Gently try to pull your front heel back into the floor like you’re bending the knee — but don’t actually move it.

2. Hold this contraction at 30–40% effort for 6–10 seconds.

3. Fully relax.

4. Hinge deeper by tilting the pelvis forward.

5. Hold the new range for 15–25 seconds.

Repeat 2–3 rounds per side.

Key Cues

• Hips move back, not down.
• Chest leads the movement.
• Keep the front leg active — don’t lock and dump.
• Square the hips.

Volume

• 2–3 PNF rounds per side
• 1–2 sets

Why It Helps Your Pancake

✔ Lengthens hamstrings in a hinge-specific way
✔ Trains anterior pelvic tilt
✔ Transfers directly to pancake and forward fold depth