Primary Targets:
• Adductors (inner thighs)
• Core stabilizers
• Pelvic control

Classification:
Active end-range adductor strength

Starting Position

• Lie on your side.
• Bottom leg straight.
• Top leg bent and crossed in front with foot on the floor.
• Bottom leg extended with toes pointing forward.
• Head supported on your arm.

Execution

1. Brace your core lightly.

2. Keep hips stacked.

3. Lift the bottom leg off the floor using the inner thigh.

4. Pause briefly at the top.

5. Lower the leg back down with control.

Tempo & Volume

• 2–3 sec up
• 2–3 sec hold
• 3–4 sec down
• 10–15 reps per side
• 2–3 sets

Progressions

• Add ankle weight
• Longer pause at top
• Straighten top leg and lift both legs together (harder)

Regressions:
• Shorter range
• Bend bottom knee slightly

Why This Is Huge for Pancake

✔ Strengthens the adductors in stretched positions
✔ Improves active control in wide straddles
✔ Prevents losing flexibility gains