The weighted pancake builds strenth in the hips and posterior chain while increasing mobility at the same time. By working strength with your mobility you turn your new range into functional and useable range.
Cues:
- Elevate high enough to keep the back straight and hinge only in the hips
- Straddle the legs to between 90-110 degrees
- Gently work deeper throughout each set
- Flexing the hips and cueing external rotation will help to open the legs and allow for smoother movement
Mistakes:
- Rounding the low back to create false range of motion
- Straddling into full splits and preventing the hamstrings from stretching
