The reason why you can’t get into anterior pelvic tilt and straighten your back in a pancake isn’t because you don’t understand the movement — it’s because your hamstrings and adductors aren’t flexible enough. When these muscles are tight, your pelvis stays stuck in posterior pelvic tilt, pulling your lumbar spine into flexion and making your lower back round. That’s exactly the opposite of what we want in a pancake. The stiffer your adductor magnus, semitendinosus, semimembranosus, biceps femor
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If your lower back arches when you hinge or you never feel your glutes during workouts, this tall kneeling hip hinge will teach your body the exact pattern you’ve been missing. This position removes your ankles and knees so you can finally learn to move from your hips with real pelvic control. 🔹 What this exercise helps with • Learning a true hip hinge without compensation • Reducing lower back arching • Improving anterior pelvic tilt • Increasing glute activation and stability • Correcting rib
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