Pancake Good Morning Progressions

Progressions

1. 01

   Narrow Bent-Knee Pancake Good Mornings

   • Stand with your feet slightly wider than hip-width apart, toes pointing forward or slightly outward, forming a narrow straddle stance.

   • Keep your knees slightly bent throughout the movement to reduce hamstring tension and allow you to focus on hinging from the hips.

   • Hinge forward at the hips with a flat back, lowering your torso toward the floor while leading with your chest rather than rounding your spine.

   • Engage your core firmly throughout the descent and ascent to protect the lower back and maintain spinal alignment.

   • Lower until you feel a strong stretch in your hamstrings and inner thighs, pausing for 1-2 seconds at the bottom of each repetition.

   • Drive back to standing by squeezing your glutes and pressing through your hips, keeping the return movement smooth and controlled.

   • Inhale as you hinge forward and exhale as you return to the upright position, using the breath to maintain a steady rhythm.

   • Keep the bent-knee position consistent throughout each repetition, as this is the entry-level variation designed to build the foundation for straight-leg progressions.

2. 02

   Bent-Knee Straddle Good Mornings

   • Stand with your feet in a wide straddle stance, significantly wider than shoulder-width apart, with toes pointing slightly outward in the direction of your knees.

   • Keep your knees slightly bent throughout the movement, allowing you to hinge deeper at the hips while maintaining a safe lower back position.

   • Hinge forward at the hips with a flat, elongated spine, lowering your torso toward the ground and leading with your chest.

   • Feel the stretch intensely in your hamstrings and inner thighs as you descend, while engaging your core to maintain control and spinal alignment.

   • Pause for 1-2 seconds at the bottom of each repetition, actively working to increase your depth without rounding the lower back.

   • Return to standing by driving through your hips and squeezing your glutes, keeping the ascent smooth and controlled.

   • Inhale during the descent and exhale during the ascent, using a steady breathing rhythm to regulate the tempo of each repetition.

   • The wider stance compared to the narrow variation increases the adductor stretch and prepares you for the full pancake good morning with straight legs.

3. 03

   Elevated Pancake Good Mornings

   

   Box / Bench / Step / Chair / etc.

   • Sit on an elevated surface such as a yoga block, step, or low bench with your legs spread wide in a straddle position, feet flexed and toes pointing upward.

   • The elevation naturally tilts your pelvis forward, allowing a greater range of motion and a deeper hamstring and adductor stretch compared to the floor version.

   • Keep your spine long and lead with your chest as you hinge forward at the hips, actively folding your torso toward the ground.

   • Maintain straight legs throughout the movement, pressing the backs of your knees toward the floor and keeping your quadriceps engaged.

   • Lower until you feel a strong stretch in both your hamstrings and inner thighs, then pause for 1-2 seconds at the bottom of each repetition.

   • Return to the upright seated position by engaging your lower back extensors and core, keeping the ascent controlled and deliberate.

   • Breathe in as you fold forward and breathe out as you return to the starting position, using the exhale to brace your core on the way up.

   • Gradually increase the depth of each fold over the course of the set as your muscles become more pliable and responsive.

4. 04

   Pancake Good Mornings

   • Sit on the floor in a wide straddle position with your legs extended straight, feet flexed, and toes pointing upward.

   • Keep your spine long and tall as you begin to hinge forward at the hips, leading with your chest and maintaining a flat back throughout.

   • Place your hands on the ground in front of you or reach forward as you fold, using them for guidance but not to pull yourself down.

   • Lower your torso as deep as your mobility allows, feeling an intense stretch through both the hamstrings and adductors simultaneously.

   • Pause for 1-2 seconds at the bottom of each repetition, actively working to deepen the fold while keeping your back flat.

   • Return to the upright seated position by engaging your lower back extensors and core, lifting your chest first and unfolding with control.

   • Inhale as you fold forward and exhale as you return upright, maintaining a steady and rhythmic breathing pattern throughout the set.

   • Focus on progressively increasing your depth with each set and session, as this is the full floor-level pancake good morning requiring significant hamstring and adductor flexibility.

5. 05

   Loaded Pancake Good Mornings

   

   Weight Plates or Kettlebells

   • Sit on the floor in a wide straddle position with your legs straight, feet flexed, and hold a light weight such as a plate, dumbbell, or kettlebell against your chest or extended in front of you.

   • Keep your spine long and flat as you hinge forward at the hips, letting the added weight create gentle downward traction to deepen the pancake stretch.

   • Control the descent carefully, lowering your torso toward the ground while maintaining full tension in your hamstrings, adductors, and core.

   • Allow the weight to assist the stretch naturally without forcing the movement, and keep a firm grip on the weight at all times.

   • Pause for 1-2 seconds at the bottom of each repetition, feeling the intensified stretch through the added load in the hamstrings and inner thighs.

   • Return to the upright seated position by engaging your lower back extensors and core, lifting against the weight with a smooth, controlled effort.

   • Exhale as you fold forward and inhale as you return to the upright position, using the breath to stabilize your torso against the load.

   • Start with a light weight and increase gradually over sessions, as the loaded variation is the most advanced progression and demands strong baseline pancake flexibility.

Common mistakes

• Rounding the lower back
• Knees caving inward
• Not going deep enough
• Using momentum instead of control