Primary Targets:
• Hamstrings
• Adductors
• Glutes
• Spinal stabilizers

Classification:
👉 Loaded straddle hinge

Starting Position

• Stand on a plyo box / low platform.
• Feet wide in a straddle stance.
• Toes slightly out.
• Spine tall, pelvis neutral or slightly anterior.

Execution

1. Inhale and brace your core lightly.

2. Hinge forward from the hips.

3. Push hips back and reach chest forward.

4. Keep spine long — no rounding.

5. Lower until you feel a deep stretch in hamstrings/adductors.

6. Drive through your heels and return to standing.

Tempo & Volume

• 3 sec down
• 1 sec pause at bottom
• 2 sec up
• 6–10 reps
• 2–4 sets

Progressions

• Increase load
• Deeper hinge
• Slower tempo

Regressions:

• Lighter weight
• Smaller range
• No box (floor stance)

Why It’s Gold for Pancake

✔ Strengthens your pancake pattern
✔ Builds usable flexibility
✔ Improves control at depth
✔ Transfers directly to seated pancake