How wide should my feet be for this exercise?

Aim for a width that feels challenging for your inner thighs but allows you to keep your feet flat on the floor. Generally, this is 1.5 to 2 times your shoulder width.

Is it normal to feel a stretch in the inner thighs?

Yes, the wide stance of the pancake good morning targets the adductor magnus along with the hamstrings. You should feel a significant stretch in both areas as you hinge forward.

Can I hold weights during this movement?

Once you can perform the bodyweight version with a perfectly flat back, you can add light resistance by holding a weight plate against your chest or a light barbell across your shoulders.

Standing Pancake Good Morning Guide | Hamstring Mobility

Master the Standing Pancake Good Morning to improve hamstring flexibility and hip mobility. Follow our step-by-step guide for better lower body strength.

How to Perform

Stand with your feet in a wide straddle position, roughly one and a half to two times shoulder-width apart.
Place your hands behind your head or cross them over your chest to keep the center of gravity over your hips.
Inhale and engage your core while maintaining a slight bend in your knees to protect the joints.
Hinge at the hips by pushing your glutes backward while keeping your spine perfectly flat.
Lower your torso until you feel a deep stretch in your hamstrings or until your chest is parallel to the floor.
Pause for one second at the bottom of the movement to ensure stability and control.
Exhale as you drive your hips forward to return to the standing upright position.

Common Mistakes

Rounding the upper or lower back during the descent
Allowing the knees to cave inward toward the midline
Bending the knees excessively which turns the move into a wide squat
Shifting weight onto the toes instead of keeping it balanced through the midfoot

Muscles Worked

Primary movers

Hamstrings

Stabilizers

Glutes
Erector Spinae
Adductors

Related Guides

Hamstrings · Legs