Primary Targets:
• Adductors
• Hip external rotators
• Hip capsule
• Pelvic control (stabilization)

Classification:
Adductors + hip ER + long-hold PNF

Starting Position

• Begin on all fours.
• Widen your knees as far as comfortable.
• Turn your feet out so the inside edges of your feet and ankles are on the floor.
• Hips in line with knees (not sitting back yet).
• Spine long, chest lifted slightly.

Execution (Hold Phase)

1. Slowly sink your hips back and down until you feel a strong stretch in the inner thighs.

2. Stop before any knee pain or hip pinching.

3. Keep your core lightly braced and pelvis neutral or slightly anterior.

4. Settle into the position.

PNF Protocol

At your deepest comfortable hold:

1. Gently try to press your knees inward into the floor (as if closing them).

2. Hold at 30–40% effort for 8–10 seconds.

3. Fully relax.

4. Let your hips sink a little deeper and knees fall wider.

5. Hold the new depth for 20–30 seconds.

Repeat 2–3 PNF rounds.

Volume

• 1–2 sets
• 2–3 PNF rounds per set
• Total time: ~1.5–3 min

Why It Helps Your Pancake

✔ Directly targets the adductors
✔ Opens hips in the same plane as a straddle
✔ Builds tolerance at wide ranges
✔ Makes pancake depth feel easier and safer