Seated Pancake Good Morning Guide: Build Hip Mobility
Master the Seated Pancake Good Morning to improve glute strength, adductor flexibility, and lower back health with our step-by-step bodyweight guide.
How to Perform
- 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
- 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
Primary movers
- Glutes
Stabilizers
- Hamstrings
- Adductors
- Erector Spinae
- Lower Back
Related Guides
- 1 Leg Box Squat — Legs
- Abductor Machine — Legs
- Adductor Machine — Legs
Glutes · Legs