Pancake Good Morning

oec:pancake-good-morning

A seated hip-hinge mobility exercise performed in a wide straddle to develop active hamstring and adductor flexibility alongside posterior chain strength.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Seated Pancake Good Morning, Straddle Good Morning, Seated Straddle Good Morning

How to do it

Setup

Sit tall on the floor in a wide straddle (pancake) position with your knees straight and toes pointing upward.
If tight hamstrings prevent an upright pelvis, sit on the edge of a yoga block or mat to elevate your hips.
Interlace your fingers lightly behind your head with elbows held wide, keeping your chest tall and spine extended.

Movement

Hinge forward from the hips, actively tilting your pelvis forward while maintaining a flat, neutral spine.
Lower your chest toward the floor between your legs until you feel an intense stretch in your adductors and hamstrings without rounding your lower back.
Pause momentarily at end range, then contract your glutes and lower back muscles to return smoothly to the upright seated position.

Breathing

Inhale deeply as you hinge forward toward the floor; exhale as you pull yourself back up to the seated upright position.

Cues

Rotate the pelvis, don't round the back
Chest toward the floor
Knees locked and toes to the ceiling
Elbows wide

Common faults

Rounding the lumbar spine to reach the floor rather than hinging from the hips.: Elevate the hips on a block and limit the range of motion to only what can be achieved with a flat back and anterior pelvic tilt.
Allowing the knees to bend or the feet to roll inward.: Actively flex your quadriceps to keep your knees locked and pull your toes backward while pointing your kneecaps straight up.

Safety

Move smoothly into the stretch and avoid ballistic bouncing to prevent adductor or hamstring strains.

Muscles

Erector spinae prime mover
Adductor magnus prime mover
Hamstrings synergist
Gluteus maximus synergist
Gracilis stretched
Transversus abdominis stabilizer

Joints

Hip: Flexion, Extension
Lumbar spine: Isometric stabilization
Knee: Isometric stabilization

Details

Movement: Hip hinge, Mobility drill, Stretch
Modality: Mobility, Flexibility, Calisthenics, Strength
Mechanics: compound
Force: pull
Laterality: bilateral
Kinetic chain: closed
Level: intermediate
Equipment: None
Record: Repetitions
Load: bodyweight, not applicable

Sources

wger: Seated Pancake Good Morning, by Croak6728 (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

pancake-good-morning.json