Seated Pancake with Hands Forward
Primary Targets:
• Adductors (inner thighs)
• Hamstrings
• Pelvic control / anterior tilt
• Core stabilizers
Classification:
👉 Supported hinge + pancake patterning
Starting Position
• Sit in a wide straddle on the floor.
• Knees and toes point straight up.
• Place your hands on the floor in front of you, about shoulder-width apart.
• Spine tall, pelvis neutral or slightly anterior.
Execution
Inhale and grow tall through the crown of your head.
Exhale and walk your hands forward along the floor.
As your hands move, let your chest reach forward.
Hinge from the hips — don’t round your lower back.
Stop where you can still keep your spine long and hips tilted forward.
Hold or gently pulse in this position.
Volume
• 2–3 sets
• 20–40 sec holds
or
• 10–20 gentle pulses
Optional PNF Add-On
At your deepest position:
Gently try to drag your heels together into the floor.
Hold 6–8 sec at ~30–40% effort.
Relax → walk hands a little farther forward.
Hold new range 20–30 sec.
Repeat 2 rounds.
Why It Helps Your Pancake
✔ Teaches the correct hinge pattern
✔ Reduces fear/tension in the bottom range
✔ Builds confidence before unsupported pancake work
✔ Transfers directly to flat pancake depth
