Primary Targets:
• Adductors (bent & straight leg)
• Glutes
• Quads
• Hip stabilizers

Classification:
👉 Lateral squat + straddle strength

Starting Position

• Stand with feet wide.
• Toes slightly out.
• Chest tall.
• Hands in front of chest (unloaded)
or
• Weighted Bar across upper back (loaded).

Execution

1. Bend that knee and sit into a deep side squat.

2. Keep the other leg straight with toes up.

3. Chest stays tall.

4. Push through the bent leg to return to center.

5. Switch sides.

Key Cues

• “Sit into the hip.”
• “Toes up on straight leg.”
• “Chest tall.”
• “Knee tracks over toes.”

Tempo & Volume

Unloaded:
• 2–3 sec down / 1 sec pause / 2 sec up
• 6–10 reps / side
• 2–3 sets

Loaded (Bar on Back):
• Use moderate weight
• 4–8 reps / side
• 2–4 sets

Progressions

• Deeper depth
• Slower tempo
• Heavier load

Regressions:

• Hold onto support
• Sit to a box
• Partial depth

Why It’s Huge for Pancake

✔ Builds active adductor strength
✔ Improves side-to-side control
✔ Transfers to straddle depth & stability