Pancake Drills - Inner Thigh Focus

Builds hip opening, adductor length, and external rotation control from a kneeling base.

Builds adductor mobility, lateral hip control, and straddle awareness while staying tall over the knee.

Improves inner-thigh (adductor) flexibility while mobilizing the entire spine through flexion and extension.

Improves adductor flexibility while teaching you to hinge from the hips without rounding the spine.

Builds strength in the pancake hinge with load, then transfers that strength into deeper, controlled, unloaded range.

Builds adductor strength, hip mobility, and lateral control in deep side-to-side squat positions.

Improves pancake depth, hip hinge control, and thoracic extension while removing arm assistance.

Combines active straddle strength with deep adductor opening for better pancake and straddle control.

Improves pancake depth, hip hinge control, and active reaching in the straddle.

Builds active strength in the adductors at long ranges and improves control in wide-leg positions.

Builds active strength and control in the adductors at long length — essential for owning your straddle and pancake depth.

Improves adductor (inner thigh) length, hip external rotation, and deep hip capsule mobility for wider straddle and deeper pancake positions.

Reinforces hamstring + adductor length, pelvic hinge control, and relaxed breathing in the pancake/straddle pattern.

Modified Seated Pancake Pulses are a key drill for pancake development. They hit multiple things at once. Here’s exactly how they break down!

Improves adductor (inner-thigh) mobility, hip external rotation, and anterior hip opening — all critical for a deeper straddle and pancake.

Improves adductor (inner thigh) length, hip external rotation, and anterior pelvic tilt control for wider, cleaner straddle and pancake positions.