Pancake good mornings

Mobilityintermediaterepsno equipment

Seated straddle hinge: sitting with straight legs spread wide (toes and kneecaps up), the torso tilts forward from the hip joints with a flat back toward the floor between the legs and then returns to upright; the back never rounds.

How to do it

1. Sit on the floor with legs straight and spread wide (~90-120 deg between them), kneecaps and toes pointing up.
2. Sit tall on the sit bones with a neutral spine; hands behind the head or arms reaching forward.
3. Hinge forward from the hips keeping the back flat, chest leading toward the floor between the legs until the torso is about parallel to the floor (~90 deg from upright), gaze forward-down.
4. Return to upright by squeezing the glutes/hamstrings; legs stay straight and in place throughout.

Muscles worked

lombari, adduttori, femorali

Workouts that use it

• Middle split block