Improves hip external rotation, glute flexibility, and thoracic rotation for better straddle and pancake depth including Hip-flexor opening on the back leg.
Improves hip external rotation, glute flexibility, and lateral hip mobility to support deeper straddles and forward folds.
Improves adductor + hamstring length, pelvic hinge control, and integration of your pancake pattern in a standing position.
Improves hamstring flexibility, pelvic hinge control, and thoracic rotation while keeping the hips square.
Forward-Driven Pancake Slides (Weighted Assisted Version). Uses a forward-sliding weight to assist the hinge while still demanding control from the hips, adductors, and hamstrings. This is great for learning to relax into depth without losing structure.
Improves adductor (inner thigh) length, hip external rotation, and anterior pelvic tilt control for wider, cleaner straddle and pancake positions.
The 90/90 switches (also called 90/90 hip rotations) are primarily a hip rotation mobility exercise.