Wide Leg Side Reaches / Bend
Primary Targets:
• Inner thighs (adductors)
• Obliques & QL (side body)
• Hamstrings (medial fibers)
• Hip capsule / pelvic control
Starting Position
• Sit in a wide straddle on the floor.
• Knees and toes point straight up.
• Spine tall, pelvis slightly anteriorly tilted.
• Arms out to the sides or one hand reaching overhead.
Execution
Inhale and grow tall.
Exhale and side-bend over one leg.
Keep chest facing forward (don’t twist).
Reach the top arm up and over.
Feel the stretch in the inner thigh of the bent-over side and the opposite side body.
Return to center and switch sides.
Key Cues
• “Chest stays facing front.”
• “Bend sideways, not forward.”
• “Pelvis stays heavy on the floor.”
• “Reach long, not collapsed.”
Volume
• 2–3 sets
• 8–12 slow reps per side
or
• 20–30 sec holds per side
Optional PNF Add-On
At your deepest side bend:
Gently try to push the reaching arm upward into your hand (as if returning upright).
Hold at 30–40% effort for 6–8 seconds.
Relax.
Sink deeper into the side bend.
Hold new range 20–30 seconds.
Repeat 2 rounds per side.
Why It Helps Your Pancake
✔ Improves side-to-side adductor freedom
✔ Keeps hips square while the torso moves
✔ Supports a flatter, wider straddle before hinging forward
