Pancake Good Mornings
Pancake Good Mornings strengthen and mobilize the posterior chain, especially the lower back, glutes, and hamstrings. This exercise combines the forward bend of the Pancake Stretch with the hip extension of classic Good Mornings. It’s particularly useful for improving hip and hamstring flexibility and is an advanced version of regular Good Mornings, as it requires greater mobility.
Pancake Good Mornings - the correct execution
- Start in a seated position with legs apart
- Actively pull your legs outward
- Tighten glutes and thighs
- Toes point forward
- Extend your arms above your head
- Tilt your pelvis forward and bend your upper body forward
- Pull yourself back to the starting position from the strength of the back of your legs
- Work in your largest possible range of motion
The exercise Pancake Good Mornings is intended to be used as a mobility exercise.
Which muscles are trained by Pancake Good Mornings?
Primary trained muscles for Pancake Good Mornings
Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.
Adductors - The adductors are muscle groups in the thigh that help bring your legs together. They stabilize your pelvis while walking and standing and also assist in movements like crossing your legs.
Hamstrings - The hamstrings are muscle groups located at the back of your thigh. They help you bend your knee and extend your hip.
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Alternative variants of Pancake Good Mornings:
Elevated Pancake Good Mornings
Elevated Pancake Good Mornings reduce the mobility demands. Sitting on an elevated surface decreases the range of motion in the forward bend by opening up the angle between the legs and torso, which lessens the stretch on the hamstrings and lower back. This variation is ideal for beginners who are not yet able to perform Pancake Good Mornings on the floor.
Necessary equipment
Elevated Pancake Good Mornings - the correct execution
- Start sitting on a box with your legs apart
- Actively pull your legs outward
- Tighten your glutes and thighs to the maximum
- Extend your arms above your head in line with your torso
- Tilt your pelvis forward and bend your upper body towards the floor
- Pull yourself back to the starting position using the strength of the back of your legs
- Work in your largest possible range of motion
Pancake Good Mornings with a dumbbell
Pancake Good Mornings with a dumbbell add resistance and challenge the posterior chain muscles more than the unweighted version. By incorporating a dumbbell, the strength demand is intensified, especially in the lower back and hamstrings, while still promoting flexibility. This variation is ideal for adding extra load to progressively increase the intensity.
Necessary equipment
Pancake Good Mornings with a dumbbell - the correct execution
- Start in wide seat
- Hold a dumbbell with both arms behind your head
- Bend your hips and lower your chest towards the floor
- Your feet are turned in and the soles of your feet are on the floor
- Keep tension in back, abdomen and legs
- Pull yourself back to the starting position
- The training weight for this exercise is the weight of a single dumbbell. Therefore, train with a dumbbell that weighs the indicated weight
Similar exercises to Pancake Good Mornings
Pancake Stretch
The pancake stretch is a flexibility exercise that primarily enhances flexibility in the hips, groin area, inner thighs, and hamstrings. In this stretch, you sit on the floor with your legs spread apart and bend your upper body forward. The further you lean forward, the more intense the stretch becomes. The pancake stretch is a mobility prerequisite for the Press Handstand and a preparatory exercise for the Splits.
Pigeon Pose Good Mornings
Pigeon Pose Good Mornings combine the hip stretch of the Pigeon Stretch with the forward bend of traditional Good Mornings. This exercise improves hip mobility while simultaneously strengthening the lower back and glutes. The upright posture and controlled forward bend specifically target hip flexibility and core stability.
Pigeon Pose Good Mornings are an advanced variation of classic Good Mornings and an extremely effective mobility exercise. They allow for active engagement with load through the full range of motion, optimizing both mobility and stability.
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