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

Starting Position

• Sit tall on the floor with both legs straight out in front.
• Feet hip-width or together, toes up.
• Spine long, pelvis neutral or slightly anterior.
• Hands on thighs or on the floor beside your legs.

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 spine long.

4. Slide hands toward shins/ankles/feet.

5. Stop at the first strong but comfortable stretch.

Volume

• 2–3 sets
• 20–40 sec holds
or
• 10–20 controlled pulses

Optional PNF Add-On

At your deepest hinge:

1. Gently try to pull your heels back into the floor like you’re bending the knees (but don’t move them).

2. Hold 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 20–30 seconds.

Repeat 2–3 rounds.

Why It Helps Your Pancake

✔ Builds hamstring length in a hinge pattern
✔ Trains pelvic tilt instead of spinal flexion
✔ Transfers directly to pancake & straddle depth