Primary Targets:
• Adductors
• Quads
• Glutes
• Hip capsule

Classification:
👉 Active–passive straddle mobility

Part 1 — Horse Stance

• Feet wide, toes slightly out
• Sink hips straight down
• Chest tall
• Knees push outward

Hold 30–45 sec

Part 2 — Frog Pose

• Drop to knees wide
• Shins angled out
• Hips sink back
• Spine long

Hold 45–60 sec

Volume

• 2–3 rounds total
• Rest 30–45 sec between rounds

Optional PNF Add-On (in Frog)

• 8 sec knees-in → relax → sink deeper
• 2 rounds each Frog hold

Why This Is Powerful

✔ Strength + length combo
✔ Makes your pancake width usable
✔ Reduces injury risk