Primary Targets:
• Adductors (inner thighs)
• Hip external rotators
• Hip capsule
• Pelvic control / hinge mechanics

Starting Position

• Sit tall on the floor.
• Bring the soles of your feet together.
• Let your knees fall out wide.
• Hold your ankles or feet.
• Spine long, pelvis neutral or slightly anterior.

Execution

1. Inhale and grow tall through the crown of your head.

2. Exhale and hinge forward from the hips.

3. Keep chest open and back long.

4. Let elbows gently press the knees toward the floor.

5. Stop at a strong but comfortable stretch.

Volume

• 2–3 sets
• 20–40 sec holds
or
• 10–20 controlled pulses

Optional PNF Add-On

At your deepest fold:

1. Gently try to press your knees up into your elbows/hands (as if closing the legs).

2. Hold at 30–40% effort for 6–10 seconds.

3. Fully relax.

4. Let knees drop wider and hinge deeper.

5. Hold new range 20–30 seconds.

Repeat 2–3 rounds.

Why It Helps Your Pancake

✔ Opens the hips and inner thighs
✔ Trains pelvic tilt instead of spinal rounding
✔ Makes wide straddles feel more natural and upright