{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Wide-Stance Good Morning",
      "kind": "common"
    },
    {
      "text": "Bodyweight Wide-Stance Good Morning",
      "kind": "common"
    },
    {
      "text": "Straddle Good Morning",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "hamstrings",
        "role": "prime-mover"
      },
      {
        "muscle": "adductor-magnus",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "erector-spinae",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "flexibility",
      "mobility",
      "calisthenics",
      "strength"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic",
      "eccentric-emphasis"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "weight-plate",
      "dumbbell"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1397"
  },
  "id": "oec:standing-pancake-good-morning",
  "instructions": {
    "setup": [
      "Stand tall with feet set in a wide straddle, significantly wider than shoulder width.",
      "Turn your toes forward or slightly angled outward according to hip comfort.",
      "Interlock your fingers lightly behind your head with elbows flared wide, or cross your arms over your chest.",
      "Brace your core and keep the knees straight but not hyperextended."
    ],
    "steps": [
      "Hinge at your hips, pushing your pelvis back while lowering your torso forward.",
      "Maintain a flat, neutral spine and keep your chest open as you descend.",
      "Lower as far as your hamstring and adductor flexibility allows without rounding your lower back.",
      "Pause briefly at the bottom of the stretch, then drive your hips forward to return to the upright starting position."
    ],
    "breathing": "Inhale as you hinge forward and lower your torso; exhale as you extend your hips back to the starting standing position.",
    "cues": [
      "Push the hips back like shutting a door.",
      "Keep the chest proud and spine long.",
      "Knees stay firm and straight throughout."
    ],
    "common_faults": [
      {
        "fault": "Rounding the lumbar spine to reach lower.",
        "correction": "Limit your range of motion to only what your hips and hamstrings allow while maintaining a completely flat back."
      },
      {
        "fault": "Bending the knees excessively into a squat.",
        "correction": "Keep knees soft but extended so the movement remains a pure hip hinge."
      },
      {
        "fault": "Pulling forward on the neck with the hands.",
        "correction": "Keep fingertips light against the back of the head and pull elbows back to encourage thoracic extension."
      }
    ],
    "safety": {
      "precautions": [
        "Warm up the adductors and hamstrings thoroughly before attempting deep ranges of motion."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "tempo",
          "rpe"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Standing Pancake Good Morning",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Standing Pancake Good Morning",
        "url": "https://wger.de/en/exercise/1397/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "captive0592"
      }
    ]
  },
  "setup": {
    "position": "standing",
    "stance": {
      "kind": "parallel",
      "width": "wide"
    }
  },
  "status": "active",
  "summary": "A wide-stance hip hinge performed to build active flexibility and eccentric strength in the hamstrings, adductors, and posterior chain."
}