Quick Answer
Pancake Good Morning is a intermediate mobility exercise that targets your hamstrings and adductors. It uses only your bodyweight. Stand in a wide straddle stance, toes pointing mostly forward, hands behind your head or on your hips.
How to Perform the Pancake Good Morning
- 1
Stand in a wide straddle stance, toes pointing mostly forward, hands behind your head or on your hips.
- 2
Keeping your legs straight and your back flat, hinge at the hips and push them back.
- 3
Fold forward between your legs as far as your hamstrings and adductors allow without rounding the spine.
- 4
Pause briefly in the deepest position you can hold with a flat back.
- 5
Squeeze your glutes and hamstrings to return to standing.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Rounding your lower back. Brace your core and keep your spine neutral from setup to lockout.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Pancake Good Morning isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Pancake Good Morning work?
The Pancake Good Morning primarily works your hamstrings and adductors. Secondary muscles include the glutes and lower back.
What equipment do I need for the Pancake Good Morning?
The Pancake Good Morning needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Pancake Good Morning suitable for beginners?
The Pancake Good Morning is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Pancake Good Morning should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Pancake Good Morning every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings and adductors more frequently, alternate harder and easier variations and keep overall weekly volume moderate.