Primary Targets:
• Adductors
• Hamstrings
• Pelvic hinge / anterior tilt
• Upper back / shoulders (extension)

Classification:
👉 Unsupported pancake hinge

Starting Position

• Sit in a wide straddle.
• Spine tall.
• Clasp hands behind your lower back.
• Draw shoulders gently back and down.

Execution

1. Inhale and grow tall.

2. Exhale and hinge forward from the hips.

3. Let your chest reach forward.

4. Keep arms long behind you.

5. Stop where you can still keep the spine long and pelvis tilted.

Key Cues

• “Chest leads.”
• “Pelvis tips first.”
• “Arms stay back.”
• “No rounding.”

Volume

• 2–3 sets
• 20–40 sec holds
or
• 8–12 slow pulses

Optional PNF Add-On

At your deepest hinge:

1. Gently try to drag your heels together into the floor.

2. Hold 6–8 sec.

3. Relax → hinge a little deeper.

4. Hold new depth 20–30 sec.

Repeat 2 rounds.

Why It’s Powerful

✔ Forces real hip hinge
✔ Improves thoracic openness
✔ Builds control without support
✔ Transfers to full flat pancake