Technique
- Sit in a Pancake stretch position with legs wide.
- Hold a Weight plate against your chest or back.
- Hinge forward to lower your torso toward the ground, then return.
Form tips
- Focus on rotating your pelvis forward rather than rounding your back.
- Keep your knees locked and toes pointing up.
Logging: Total weight used.
Muscles
Flexibility
Primary
- Hip adductors
- Glutes
- Hamstrings
Secondary
- Legs
- Pelvis
Equipment
Appears in
Other disciplines
Variations
Kettlebell pancake
Advanced
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