Standing Pancake Good Morning
oec:standing-pancake-good-morning
A wide-stance hip hinge performed to build active flexibility and eccentric strength in the hamstrings, adductors, and posterior chain.
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: Wide-Stance Good Morning, Bodyweight Wide-Stance Good Morning, Straddle Good Morning
How to do it
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.
Movement
- 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
- Rounding the lumbar spine to reach lower.
- Limit your range of motion to only what your hips and hamstrings allow while maintaining a completely flat back.
- Bending the knees excessively into a squat.
- Keep knees soft but extended so the movement remains a pure hip hinge.
- Pulling forward on the neck with the hands.
- Keep fingertips light against the back of the head and pull elbows back to encourage thoracic extension.
Safety
- Warm up the adductors and hamstrings thoroughly before attempting deep ranges of motion.
Muscles
Joints
- Hip: Flexion, Extension
- Lumbar spine: Isometric stabilization
- Knee: Isometric stabilization
Details
- Modality
- Flexibility, Mobility, Calisthenics, Strength
- Mechanics
- compound
- Force
- pull
- Laterality
- bilateral
- Kinetic chain
- closed
- Level
- intermediate
- Equipment
- None
- Record
- Repetitions; or Duration
- Load
- bodyweight
Sources
- wger: Standing Pancake Good Morning, by captive0592 (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.