Legs
Seated Pancake Good Morning
A foundational mobility exercise designed to unlock hip flexibility and strengthen the posterior chain.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the floor with your legs spread wide in a comfortable 'V' position, ensuring your knees and toes are pointing directly toward the ceiling.
Place your hands behind your head or cross them over your chest while maintaining a tall, upright spine.
Inhale and brace your core, then begin to hinge forward at the hips while keeping your back completely flat.
Lower your torso as far as your flexibility allows without rounding your spine or lifting your glutes off the floor.
Pause for a brief second at the bottom of the movement to feel the stretch in your inner thighs and hamstrings.
Exhale as you engage your glutes and lower back to return to the starting upright position with control.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the upper or lower back during the descent
- Allowing the knees or feet to collapse inward toward the midline
- Lifting the sit-bones off the ground to find more depth
- Using momentum or bouncing instead of slow, controlled muscle tension
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.