Primary Targets:
• Hamstrings (front leg)
• Glutes (secondary)
• Thoracic spine rotation
• Pelvic + core stabilizers

Classification:
👉 Hamstrings + hinge + thoracic rotation

Starting Position

• Begin in a half split position.
• Front leg straight, toes pulled up.
• Back knee on the floor, hips square.
• Hands on the floor or on blocks inside the front leg.
• Spine long, pelvis slightly anterior.

Execution

1. Inhale and grow tall.

2. Exhale and hinge forward from the hips.

3. Place one hand on the floor or block inside your front leg.

4. Rotate your chest toward the front leg, lifting the opposite arm up.

5. Keep hips square and level.

6. Hold the twist at your end range.

🌬 Breathing

• Inhale — lengthen spine.
• Exhale — rotate a little deeper (from upper back, not low back).

Volume

• 20–40 sec hold per side
or
• 5–8 slow rotations per side
• 1–2 sets

Optional PNF Add-On

At your deepest hinge before twisting:

1. Gently try to pull your front heel back into the floor (as if bending the knee).

2. Hold 6–8 sec.

3. Relax → hinge a little deeper.

4. Then add the twist.

Why It Helps Your Pancake

✔ Improves hamstring length in hinge
✔ Keeps hips honest
✔ Adds thoracic mobility so you don’t steal range from the low back
✔ Helps with asymmetries