Primary Targets:
• Adductors (inner thighs)
• Hamstrings
• Pelvic control / anterior tilt
• Spinal stabilizers

Classification:
👉 Straddle hinge + integrated mobility

Starting Position

• Stand with your feet wide apart.
• Toes point slightly inward or straight ahead.
• Knees straight but not locked.
• Hands on hips or reaching forward.
• Spine tall, pelvis neutral or slightly anterior.

Execution

1. Inhale and grow tall.

2. Exhale and hinge forward from the hips.

3. Keep your chest open and back long.

4. Let your hands move toward the floor or blocks.

5. Stop where you can still maintain a long spine and pelvic tilt.

6. Hold, breathe, or gently pulse.

Breathing / Time

• 20–40 sec hold
or
• 10–20 controlled pulses
• 1–3 sets

Optional PNF Add-On

At your deepest hinge:

1. Gently try to drag your heels together into the floor.

2. Hold 6–8 sec at 30–40% effort.

3. Relax → hinge a little deeper.

4. Hold new range 20–30 sec.

Repeat 2 rounds.

Why It Helps Your Pancake

✔ Transfers pancake mechanics into standing
✔ Improves adductor & hamstring length
✔ Builds hinge awareness under gravity